Viking Spaghetti Squash Bowls

Let spaghetti squash provide the bowl for a hearty, gluten-free pasta dinner. Make it lightning fast with bottled tomato sauce or get bonus flavor by making your own. Add roasted plant-based sausage for flavor and for extra protein to build strong muscles. The nutritional label below shows this recipe is also loaded with vitamins, minerals, and fiber.

Why call it Viking Spaghetti Squash Bowls? Not for historical reasons. But this meal-in-a-bowl reminds me of the mighty Nordic athletes in the Olympics. They would appreciate its balance of protein and healthy carbs, healing spices, life-lengthening walnuts, and robust flavor.

This something-for-nothing recipe uses the nutritious and crunchy squash seeds that most people would throw out.

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Viking Spaghetti Squash Bowls

Roasted spaghetti squash topped with tomato sauce, squash seeds, and vegan sausage for a hearty main course. Gluten-free and vegan.

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Course

Main Dish

Cuisine

American

Prep Time

30 minutes

Cook Time

35 minutes

Servings

people MetricUS Imperial

Ingredients

• 2 medium spaghetti squash about 8 inches long
• 1 1/2 teaspoons olive oil divided
• salt to taste
• 2 links Field Roast smoked apple-sage sausages cut into 1/2-inch wide moons

tomato sauce

• 1/4 teaspoon olive oil
• 1 medium red onion chopped
• 4 stalks celery chopped
• 2 cloves garlic minced
• 1 teaspoon ground chipotle
• 1 teaspoon turmeric
• 32 ounces crushed fire-roasted tomatoes
• 1 teaspoon oregano
• 1/2 cup walnut pieces chopped
• 1/2 cup raisins

Course Main Dish Cuisine American Prep Time 30 minutes Cook Time 35 minutes Servings people MetricUS Imperial Ingredients 2 medium spaghetti squash about 8 inches long 1 1/2 teaspoons olive oil divided salt to taste 2 links Field Roast smoked apple-sage sausages cut into 1/2-inch wide moons tomato sauce 1/4 teaspoon olive oil 1 medium red onion chopped 4 stalks celery chopped 2 cloves garlic minced 1 teaspoon ground chipotle 1 teaspoon turmeric 32 ounces crushed fire-roasted tomatoes 1 teaspoon oregano 1/2 cup walnut pieces chopped 1/2 cup raisins

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Instructions

1. Heat oven to 425 degrees F. Cut spaghetti squash in half lengthwise. Scrape out seeds and set aside. Rub inside of squash with 1 teaspoon olive oil, sprinkle with salt, and put cut-side down on a cookie sheet lined with parchment or a silicone mat.

   
2. Roast squash for 35 minutes or until strands are tender and separate easily when scraped with a fork. Set another timer for 25 minutes. While squash roasts, pull squash seeds from goop and put on a medium baking dish lined with parchment or a silicone mat. Add sausage half-moons. Toss seeds and sausage with 1/2 teaspoon oil. When 25-minute timer goes off, pop seeds and sausage into the oven to roast along with the spaghetti squash for 10 minutes.

   
3. To make tomato sauce, put olive oil in a large skillet and heat on medium low. Add chopped onion and celery. Cook until vegetables are tender, stirring occasionally, for about 5 minutes. Stir in garlic, chipotle, and turmeric. Add remaining ingredients, stir, and simmer for at least five minutes.
4. When squash is tender and seeds and sausage lightly browned and crispy, remove them from the oven. Use a fork to separate squash strands into veggie noodles. Top with sauce, sausage, and seeds. Serve hot. Any extra will keep refrigerated for 5 days, but sausage is most crispy when freshly roasted.

   

Recipe Notes

• Use a different plant-based sausage if you like.
• Don't like sausage? Replace it with 2 cups cooked black beans added to the sauce with the crushed tomatoes.
• Need to reduce your sodium or fat level? Use just one sausage or substitute beans for sausage.
• In a hurry? Swap my homemade sauce for a good bottled one.

Nutrition Facts

Viking Spaghetti Squash Bowls

Amount Per Serving

Calories 774 Calories from Fat 351

% Daily Value*

Total Fat 39g 60%

Saturated Fat 5g 25%

Polyunsaturated Fat 18g

Monounsaturated Fat 10g

Sodium 1896mg 79%

Potassium 1182mg 34%

Total Carbohydrates 92g 31%

Dietary Fiber 16g 64%

Sugars 46g

Protein 26g 52%

Vitamin A 73%

Vitamin C 92%

Calcium 29%

Iron 30%

* Percent Daily Values are based on a 2000 calorie diet.