Easy on the Carbs Spaghetti Squash & ‘Creamy’ Mixed Mushrooms

Free from Dairy / Egg / Wheat

I came across spaghetti squash in Avoca at the weekend, read the simple instructions on how to cook (can be microwaved, baked or boiled). I decided on baking it. The spaghetti squash caught my eye as once cooked, unlike other squash I’ve used, you run a fork lengthways and you make spaghetti-like strands. A healthier spaghetti as it doesn’t have the carb load of the usual spaghetti.This fact alone was enough for me to want it.

Some Tips on Cooking Spaghetti Squash

  1. According to the instructions in Avoca you can cook the squash whole if you like but if you do it’s important to prick the skin numerous times to avoid the squash exploding as it cooks.
  2. If, as I did, you decide to halve the squash then have someone very strong help as I found it a struggle to do so. The knife kept getting stuck in the squash.
  3. Cook the squash on an ovenproof plate and avoid the temptation to brush it with oil.
  4. There is a small window from when the squash is cooked and when it goes too far and becomes watery. In the case below I checked after 50 minutes until the fork went though easily and I could easily run the fork along the spaghetti. Don’t be tempted to overcook the squash as it just becomes too watery.

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1/2 spaghetti squash (850g)
30g vegan sunflower butter
2-3 tablespoons grapeseed oil
6 sliced chestnut mushrooms
70g girelle mushrooms
3 whole garlic cloves
35g chestnut puree
1 tbsp freshly squeezed lemon juice
2 tblsp Bob’s Mill All purpose Baking flour
300 ml rice milk
3 tblsp soya cream
Sea salt flakes & freshly ground black pepper


Bake the spaghetti squash half at 170 degrees Fan oven for 50 minutes to 1 hour (55 minutes was perfect for me this time).

After a half an hour melt the vegan butter and oil in large frying pan. Add the mushrooms and garlic ensuring they are coated with the melted butter and oil. Drizzle over the lemon juice. Simmer until the mushrooms are cooked (it took 15 minutes for me). Stir regularly to ensure the oil doesn’t evaporate and start to burn.

Add in the flour and rice milk and keep stirring until a sauce is formed. Sprinkle the salt and pepper over the mushrooms. Add in more rice milk if you’d prefer a runnier consistency. Taste and adjust the seasoning to suit you. Keep warm as you wait for the squash to be ready.

Check the squash, the fork must easily pierce through it. Remove from the oven and run the fork lengthways making spaghetti strands.

Place the squash spaghetti strands in a bowl adding the mushroom sauce.  Sprinkle some coriander on top.


Variation: Instead of using flour and rice milk to make the sauce you can replace them with about 200ml soya cream and warm up  and once you get the consistency you like serve. In the case below I added in some cherry tomatoes and they complimented the soya sauce very well.


Tags: , ,

Categories: Dairy-Free, Egg Free, Lunches, Uncategorized, Vegan, Vegetarian, Wheat-Free


Home cook, Irish food blogger and live a plant-based lifestyle. I also co-own of www.herbicarni.com with my hubs where you'll find online courses, vegan chocolates and lots more to help a transition to a plant-based diet or live with someone who is a carnivore.


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