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Garlic Spaghetti Squash With Soy Sausage

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This is a very light and delicious meal. It takes the place of a heavy Italian spaghetti dish. After eating this plant-based recipe, you’ll feel energized and fulfilled. The hardest part is trying to cut the spaghetti squash in half. They have very hard shells. Go slowly and you’ll get it or your grocery store might sell them already cut.

It’s really important to not overcook the squash. I did this once and it was horrible. I’d rather eat mine with a bit of a crunch than too cooked…think of it like serving pasta al dente!Halved Spaghetti Squash on This is the kind of recipe that you can add as much as you like of these vegetables or others…so go for it! I’ve added red bell peppers, white onions, asparagus…and…you decide!

Garlic Spaghetti Squash With Soy Sausage

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 People
The winter squash is a fruit that provides, among other nutrients, iron, and antioxidants including Vitamin A, C, and B6. It also is a good source for dietary fiber and is low in calories. It's relatively low in protein and folic acid, so the soy sausage is the perfect addition. If you add asparagus and maybe a side dish of a nice dark leafy green salad, you'll get your folic acid (Vitamin B9).


  • Spaghetti squash, cut in half with the string and seeds removed
  • 2 tbsp Olive oil
  • 4-5 garlic cloves, chopped
  • 10-20 Shiitake mushrooms
  • Italian Soy Sausage, cut into bite-sized pieces
  • Capers
  • Cilantro or Basil, chopped
  • Nut Cheese, get the recipe here or you can use a nut-free version that also has nutritional yeast in it buy Seed Ranch – Cheddar Craving vegan cheese
  • Salt & Pepper
  • 1 tbsp Cumin
  • Red chili flakes
  • 1 lime, juice


  • Place the squash with the cut side up in a baking dish, lightly drizzle with olive oil…just a touch. Add a little water to the bottom of the pan, season lightly, if you wish or just cook and season afterward.  Bake for about 35 minutes or until tender but not extremely tender…you don’t want the squash to get soggy. DO NOT OVER COOK!
  • Remove squash from oven…let cool until able to touch. Take a fork and scrape from one end to the other lengthwise to create spaghetti. If it’s cooked just right, it should easily make spaghetti-like strands.
  • Sauté garlic, olive oil with about 2 tablespoons of olive oil. Add mushrooms, Italian soy sausage and continue to sauté over low heat.
  • MIx in the spaghetti strands and toss with all the ingredients (except cilantro/basil and nut cheese) over low heat.
  • Serve immediately with sprinkling of nut cheese, chili flakes, and cilantro. Squeeze a bit of lime juice over the entire dish.
Author: Phoebe Chongchua

Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at

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