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  • Writer's pictureRock Rousseau

Low-Carb Vegan Spaghetti in Garden Marinara

Updated: Aug 16, 2022

You are not going to believe how delicious this Low Carb Vegan pasta is! Anyone can enjoy this meal, even if your diet is gluten-free, grain free, vegan, paleo, Whole30 or Keto! I’ve discovered two methods using two different vegetables that will satisfy this pasta recipe.

The first option replaces traditional wheat pasta with spaghetti squash, which has an angel hair-pasta texture. The second option uses a spiralized Daikon radish, which may become your new favorite pasta alternative! Daikon radish noodles are the perfect keto pasta that actually has the identical texture to pasta when cooked. Whichever option you choose, the method for cooking the noodles in the Garden Marinara sauce is the same.

  • 1 Spaghetti squash, cut in half lengthwise and seeded or 1 Daikon radish, spiralized

  • 4 TBSN extra virgin olive oil

  • 4 teaspoons garlic powder

To make Garden Marinara Sauce:

  • 1 cup tomatoes, diced

  • ½ cup yellow onion, diced

  • 3/4 cup preferred crumbled or shredded cheese

  • 3 TBSN sliced mushrooms

  • 2 TBSN fresh basil, chopped

  • 1 cup preferred marinara sauce

Baking sheet, spiral vegetable cutter, mixing spoon, measuring spoons, aluminum foil, measuring cups, sharp knife Prep: 15 minutes prep Cook: 30-40 minutes Ready: 60 minutes Serves: 3-5

Before you handle any food, wash your hands thoroughly with soap and water. Clean your kitchen work area and pull back your hair or wear a cap. You want to avoid contaminating your meal with harmful bacteria that could cause food illness.

If using Spaghetti Squash:

  1. Preheat the oven to 450 degrees F.

  2. Split the squash in half and scrape out seeds.

  3. Line an baking sheet with aluminum foil and coat with cooking spray.

  4. Season each half of the spaghetti squash with 2 TBSN olive oil and 2 teaspoons of garlic powder.

  5. Place the squash halves flesh-side down on the baking sheet.

  6. Roast for 30 to 40 minutes until fully cooked.

  7. Remove from the oven and let them rest, about 5-10 minutes.

  8. When squash is cool enough to handle, use a large kitchen spoon or pasta spoon to scrape the strands of squash from the inside of the squash shells. This will render thin angel hair-like squash noodles.

  9. Go to make the Garden Marinara (listed below).

If using a Daikon radish:

  1. Peel your Daikon radish and cut off the top and the bottom of the radish.

  2. Set up the radish on the spiralizer cutter, spiralizer the radish into thin angel hair-like noodles.

  3. Once the radish is completely spiralized, add the noodles to a hot skillet with the olive oil.

  4. Add the garlic powder and mix to coat noodles thoroughly; cook on medium heat for 8-10 minutes

  5. Go to make the Garden Marinara (listed below).

To make the Garden Marinara:

  1. Heat the marinara sauce in a large saute pan.

  2. Toss the noodles in the pan with the hot marinara. Stir to coat noodles thoroughly with marinara sauce.

  3. Toss in the tomatoes, diced onion, mushrooms, and basil and cook for 3-5 minutes on medium heat.

  4. Remove from heat. Sprinkle with crumbled or shredded cheese, serve warm and enjoy.

  • Calories: 140

  • Total Fat: 9g

  • Saturated Fat: 4g

  • Cholesterol: 17mg

  • Sodium: 260mg

  • Potassium: 270mg

  • Total Carbohydrates: 10g

  • Dietary Fiber: 1g

  • Protein: 4g

  • Sugars: 2g

Spaghetti squash is another popular winter squash cultivar in the cucurbita (gourd) family of vegetables. The spaghetti stands out from other squash varieties for its thick, pasta-like fibers and for the same reason often referred as "vegetable-spaghetti" Its low carbohydrate, nutrition-rich thicker strands are a suitable alternative to cereal noodles, especially in people with gluten sensitivity.Like other winter squashes, spaghetti also is very low-calorie vegetables. 100 g fruit provides just 31 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in the cholesterol controlling and weight reduction programs.Its flesh along with its strands contains a good amounts of dietary fiber. This roughage binds to cancer-causing toxins and chemicals in the colon and thereby protecting its mucosa from inflammatory bowel disease (IBD), cancers, and diverticulitis. Also, it helps reduce fat absorption and blood LDL-cholesterol levels.It carries anti-oxidant vitamins such as vitamin-A, vitamin-C, and carotenes in small amounts on comparison to pumpkins. Vitamin-A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for healthy eyesight. Research studies suggest that natural foods rich in vitamin-A may help the human body protect against lung and oral cavity cancers. The squash boasts higher source of the B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), than in pumpkins. It is also a modest source of minerals like zinc, copper, calcium, and phosphorus.

The Daikon radish actually goes by many names, including mooli, Satsuma radish, Chinese radish and most notably, Japanese radish. In fact, daikon is Japanese for “big root.”Daikon is known to help boost a weak digestive system. Daikon also contains considerable amounts of potassium, vitamin C and phosphorus19 — nutrients essential for good health. While you may think that daikon’s benefits are only available through the root, you’ll be surprised to learn that its leaves have impressive nutritional value, too. They’re actually loaded with vitamin A, which is essential for eye health, and vitamin C, iron and calcium. Daikon may help facilitate better digestion of proteins and fats, which in turn helps inhibit constipation. Its antioxidants were also found to help trigger bile flow, which is essential in breaking down and absorbing fats.As a diuretic, daikon may help stimulate urination, which is necessary for keeping the kidneys clean. Daikon’s antibacterial and antifungal properties may help reduce the risk of bone or joint infections, gastroenteritis, meningitis and pneumonia. Its high calcium content may help alleviate osteoporosis. The liquid from boiled daikon leaves is also known to help reduce excess skin oils and odors. Daikon is a low-calorie and low-cholesterol vegetable, but it is high in fiber and many other nutrients — qualities that are ideal for people who want to maintain a healthy weight

Primitivo (aka Zinfandel), Montepulciano d’Abruzzo, Sangiovese (Chianti, etc),

Cannonau (Grenache), Negroamaro,

Nero d’Avola, and Rhône Blends

Stuffed Spaghetti Squash

Follow the recipe using Spaghetti Squash. Stuff the remaining squash shells with the noodle mixture. Add 1/2 cup more preferred cheese on top and bake at 350 degree F. for 10-15 minutes to help melt cheese on top of noodles. This also saves you from doing dishes since your bowl is the squash shell itself!


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