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Vegan gluten-free Taco Spaghetti Squash Boat

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In this recipe I substitute tortillas to spaghetti squash. It’s fun to experiment and create healthy satisfying dishes. First of all, lets get to know spaghetti squash: The first known record of Spaghetti Squash, goes back to 1850 so it’s 169 years ago so how didn’t I know about it before?!

Vegetable spaghetti is oval shaped and is known for its unusual noodle-like texture. It has become popular around the world as a healthy, low-carb alternative to pasta. Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It contains an average of 42 calories per cup. It can replace pasta dishes and also as standalone dish. Be prepared that it’s taste and texture is different to actual spaghetti as spaghetti squash is crunchier, sweeter and has shorter strands. The crust is very hard and tough and can be cooked whole or sliced in half for faster cooking.

Lets come for the recipe: you need some preparations but worth a try!

  • If using dried beans soak at least 6 hours or overnight. Rinse. Cover beans with fresh water and bring to a boil. Simmer for 1-1 1/2  hours
  • If using fresh baked tomatoes. Put 8 tomatoes in a non-stick dish and can be baked at the same time with squash until golden. When they are bearable to touch, remove stem and the skin is removed easily. Dice.

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  • To prepare the squash: Wash the spaghetti squash cut in half. This is easier said than done — the method I like to use is to poke in a dotted line, small slits with a small sharp knife lengthwise. Nature helps as it has natural lines to guide you! Then with a larger sharp knife cut from the middle outwards. Turn as necessary. Microwaving for 5 minutes eases this procedure.
  • Scrape out seeds with a spoon. You can season at this stage but since other ingredients are to be incorporated I only brushed it with olive oil this time.
  • Place each half, cut side–down, onto the parchment-lined sheet pan. Roast for 30 to 50 minutes (check closer to 30 for a smaller squash), until you can easily pierce the flesh with a fork, and the edges are getting golden. You don’t want to overcook the squash, as it’ll lead to limper strands once you shred it.
  • Once cooked turn to cool. With a fork shred ¾ of the flesh.
  • To make your own taco seasoning: mix a pinch of chilli, 1tsp cumin, 1tsp paprika, oregano, salt and pepper. opt. garlic and onion powder
  • To make cashew ricotta for serving: Soak a cup of cashews in boiling water for 30 minutes. Strain. Reserve water. Blend cashews with 2 tbsps. lemon, ¼ tsp salt and enough reserved water to bring a smooth consistency.

Serves 2

• 1 medium spaghetti squash
• 1 tsp olive oil
• Spring onions (sliced)
• 2 garlic cloves (chopped)
• 1 red bell pepper (diced)
• 2 teaspoons taco seasoning
• 1 cup black beans
• 1/2 cup corn
• 1 cup roasted tomatoes/ polpa

Prepare the filling.
Warm the olive oil in a skillet over medium heat. Fry the spring onions, garlic and pepper for a few minutes turning frequently. Add taco seasoning, black beans, corn, tomatoes and the cooked spaghetti squash strands. Stir together and cook for 5 minutes. Taste and add salt and pepper and more seasoning if necessary.
Fill the spaghetti squash shell and garnish.

Serving suggestion: black beans, corn, cashew ricotta, avocado and fresh parsley.

If you have extra filling/cashew ricotta you can make a tortilla wrap. So good.. mark my words!

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Author: Marthese Quattromani

Mathese Quattromani enjoys growing, cooking as well as eating vegetables. Whenever possible uses local fresh vegetables. Finding time to eat healthy is a priority.

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2 Comments

  1. Where can you buy spaghetti squash in Malta? Thanks

    Post a Reply
    • I believe most fruit & veg shops or hawkers should have as it is produced locally.

      Post a Reply

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