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Irie Veggie Spaghetti

Irie Veggie Spaghetti

Here is proof that nature has all you need!  Forget about spending time in the kitchen making spaghetti pasta when you can let nature do the job and grow your pasta!  Spaghetti Squash is one of the well loved fall veggies.  At first spaghetti squash’s popularity spread among the hippie counterculture, where it was touted as a healthy “natural” alternative to “processed” food. But as for many other things popularized by hippies, it eventually went mainstream. By the 1980’s, spaghetti squash had become fairly well known and common throughout the US. With the further development of the “orangetti” version in the 1980’s, its popularity grew even further, due to the more appealing look and taste. Today both the original and orangetti versions of the squash continue to have a steady following, particularly among vegetarians. But also among dieters—since it is such a low calorie, low carb food.

Spaghetti Squash Nutrition

* Only 42 calories in one cup
* Only 10 grams of carbohydrates
* 0 grams fat or cholesterol
* Only 28 mg of sodium
* Vitamins A, B1, B2, B3, B5, B6, C, potassium, and trace amounts of zinc, phosphorus, iron, calcium, magnesium, and copper—things everybody needs.


Veggie Spaghetti


  • 1 spaghetti squash
  • 1 1/2 cups of veggie grounds
  • ½ cup of vegan Parmesan cheese (optional)
  • 2 sprigs of fresh basil chopped or 2 tbsp dried
  • 2 sprigs of fresh rosemary chopped or 2 tbsp dried
  • 2 sprigs of fresh thyme chopped or 2 tbsp dried
  • 2 sprigs of fresh oregano chopped or 2 tbsp dried
  • 4 tbsp of olive oil
  • 1 cup of sliced mushrooms
  • 1 cup of broccoli (florets broken from the stem of ½ broccoli head )
  • ½ tsp of scotch bonnet pepper sauce
  • 10 roma tomatoes chopped
  • 1 ½ large vidalia onion sliced
  • 2 cloves of garlic diced
  • 1 tsp of fresh ground peppercorn
  • 1 tbsp of sea salt

Putting it together

    1. Preparing Spaghetti Squash
    • Set oven at 375 degrees
    • Cut spaghetti squash in two halves. Remove seeds. Add halves to baking pan
    • Sprinkle squash halves with salt and crushed peppercorn. Drizzle olive oil on halves.
    • When oven is heated put baking pan with squash in oven. Bake for 40 minutes or until easily penetrated with fork.
    • Once you are sure the squash is cooked, use a fork to scrape the inside of the squash which should come apart and look like spaghetti pasta. Scrape spaghetti like squash contents into a bowl. Continue to scrape the cooked squash until each half is left with just the shell/skin of the squash.
    • Set aside.

2. Making the sauce while squash is baking

    • in a medium saucepan add 2 tbsp of olive oil let heat and add onions and garlic. Let saute for 2 minutes and then add sea salt and veggie grounds and simmer for 10 minutes on medium heat. Then add  mushrooms and cook for 5 minutes or until mushrooms are a bit tender.
    • Lower the heat and then add the fresh basil, rosemary, thyme and oregano. Let simmer for 2 minutes and then add tomatoes, cover the pot and let cook for about 20-25 minutes or until the tomatoes are mashed and a nice sauce like consistency has developed.
    • Then add broccoli and cover pot on low heat for 5 minutes. Then turn off stove and stir in the scotch bonnet pepper sauce.

Portion out spaghetti squash onto plates. Top with sauce and sprinkle vegan Parmesan cheese.





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