Spaghetti Squash with Tomato SauceSpaghetti Squash with Tomato Sauce
From Vegan Recipe Book: How Mary and Frank and Friends Eat

"We are dedicated to cruelty-free living through a vegan lifestyle. Let no animal suffer or die that we may live!"


spaghetti squash
1 Spaghetti Squash (medium to large size)
1 28-oz. can Crushed Tomatoes
1 6-oz. can Tomato Paste
2 Onions (medium size)
1 to 2 tsp. Oregano, dried leaves
1 to 2 tsp. Sweet Basil, dried leaves
1 tsp. Garlic, crushed
1/2 tsp. Fennel Seeds

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Spaghetti squash with tomato sauce is a delicious vegan recipe that is also an alternative to traditional pasta recipes. This recipe will serve 4 adults as a main meal, and takes about 45 to 50 minutes to prepare and cook in a microwave oven.

Begin by washing and cleaning the spaghetti squash. Cut the squash in half lengthwise, remove the seeds, and if desired save them for roasting, and place the cut sides of the sqash down in a covered baking dish with a little water, and cook until the squash is tender (about 25-30 minutes).

While the squash is cooking, peel and dice the onions and crush the garlic and place in another covered baking dish with the oregano. basil, and fennel seeds.

When to squash in cooked remove from the microwave oven, and place the other baking dish with the onions in the oven and cook for about 8-10 minutes, or until the onions become semi-translucent; then add the crushed tomatoes and tomato paste and mix well, and cook for another 5 minutes.

While the onions are cooking, remove the shell from the spaghetti squash halves by running a table knife around the inside of the shell to loosen it, and to allow the spaghetti squash to fall out. Fluff the spaghetti squash with two table forks to help separate the individual strands.

Combine the spaghetti squash and tomato sauce and gently mix well. Warm if necessary.

Serve with a sprinkling of nutritional yeast and enjoy!

Ingredients Information

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Vegan FlagThe above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!