This filling and delicious Mushroom Lentil Spaghetti Squash Casserole is low in fat and high in protein and fiber!
Remember last week, when I said that I’d give you a delicious, healthy recipe? I’m sure you’re looking at the title and photos and thinking, “Creamy Mushroom Casserole? Healthy? Seriously, lady?” My answer to those is, “Yes, Yes and most definitely.”
This recipe brings the comfort of homemade casseroles to the table, while being filled with protein, fiber and little-to-no fat! I love using spaghetti squash in place of pasta, because it’s very filling, has potassium plus the other nutritional benefits of winter squashes. Soft tofu takes the place of heavy cream to keep the protein count up in a semi-sneaky way. Mushrooms, lentils and kale are simple ingredients that give the dish excellent flavor!
Basically, it’s too cold for most of the country to be eating cold things (or wanting to at least), but you still want to spring back from the decadent meals of the holidays. That’s what makes the casserole perfect for this time of year!
Oh, and I can’t forget to mention that I’m going to have some FABULOUS bloggers guest posting on Vegan Yack Attack this month! These people are all amazing and I truly can’t wait to show you what recipes they have to offer. No to mention, the recipes will all be healthy to help us start the new year off right!
- 3 pound spaghetti squash, sliced in half lengthwise with seeds removed
- 1/2 cup dry red lentils
- 1 cup vegetable broth
- 1 cup diced yellow onion
- 3 cloves garlic, minced
- 8 ounces button mushrooms, sliced with stems removed
- 7 ounces soft tofu, rinsed
- 1/2 cup unsweetened plain non-dairy milk
- 1 1/2 tablespoons tamari
- 1/2 teaspoon dried sage
- 1/4 teaspoon dried thyme
- 3 cups chopped kale, with ribs removed
- Salt & black pepper, to taste
- 1 tablespoon nutritional yeast
- 1 tablespoon quick-cooking oats
- Preheat your oven to 375F. Place the two squash halves, cutside-down, into a large baking dish. Fill the baking dish with a 1/4" of water and poke holes in the rinds of the squash, using a fork.
- Once the oven is to temperature, bake for 30-40 minutes, or until the rind is soft.
- While the squash is baking, bring the vegetable broth to a boil in a small pot over high heat. Add the lentils in and return to a boil, then reduce heat to a simmer. Cover (make sure it doesn't overflow!) and cook for 20 minutes or until soft.
- In a large, non-stick saute pan, heat the onion and garlic over medium, until the onions begin to clear. You can add a tab of coconut oil to the pan for easier sauteing. Next, add the mushrooms to the pan and saute until soft, about 3-4 minutes.
- Blend the tofu and non-dairy milk together until very smooth. Add it to the saute pan along with the liquid aminos, sage, and thyme. Stir together and bring to a simmer. Adjust the heat to low-medium and fold in the chopped kale. Once the lentils are done cooking, stir them into the pan, as well.
- Turn off the stove and take the pan off of the heated burner. When the squash is cooked, take it out of the oven and adjust oven temperature to 350F.
- Wait 10 minutes before scraping the squash from the rind with a fork into a colander to let the excess liquid drip out. Add the squash to the saute pan and fold the mixture together. Season with salt and pepper to taste. Then place it in an 8" square casserole dish.
- Sprinkle the nutritional yeast and oats over the top and bake for 15-20 minutes. Serve warm!
Nutrition Information:Yield: 4 Serving Size: 1 grams
Amount Per Serving: Unsaturated Fat: 0g
Fill your tummy with this scrumptious, warming, Mushroom Lentil Spaghetti Squash Casserole, to ward off the winter chills!
If you like this casserole, you’ll love these dishes!
It’s also a part of my High-Protein Meal Prep for Two menu. Go check it out!