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Vegetarian Spaghetti Squash and Meatballs Recipe

A Reader Recipe: Spaghetti Squash and "Meatballs"

Get ready to eat! FitSugar reader Sprint2theTable shared this recipe for vegetarian "spaghetti and meatballs" in our Healthy Recipe group.

Spaghetti squash. It blew my mind. Who knew you could make a vegetable act like a pasta?! The best part is that you can make it in the microwave in under 10 minutes.

Tofu-lentil "meatballs" are the vegetarian's (or the person-who-recently-watched-Forks-Over-Knives) answer to meatballs. These aren't a perfect match for the red meat version, but they are good! I used plenty of red pepper flakes, fresh parsley, and garlic to make it feel more Italian. The addition of liquid smoke (found at Whole Foods) was awesome too.

Read the recipe after the break.

Spaghetti Squash With Tofu "Meatballs"

Spaghetti Squash With Tofu "Meatballs"

Reader Recipe For Vegetarian Spaghetti Squash and Meatballs


  1. 1 spaghetti squash
  2. 1/2 block tofu
  3. 2 cloves garlic, minced
  4. 1 T shallot, minced
  5. 2 T parsley, chopped
  6. 1/4 tsp red pepper flakes
  7. 1/8 tsp liquid smoke
  8. 1/3 C lentils (pre-cooked)
  9. Salt and pepper, to taste


  1. Preheat oven to 350.
  2. Cut the squash in half (can soften in microwave first).  Remove the seeds.  Place in a glass baking dish, cut side down, in about 1 inch of water.  Microwave for 7-8 minutes, or until shell is tender when pierced with a fork.  (You can also do this in the oven at 350 for about 45 mins.  I thought the microwave worked fantastically.)  Remove the flesh with a fork and place in serving bowl.
  3. Meanwhile, crumble tofu into food processor or Magic Bullet.  Add garlic, shallots, parsley, red pepper flakes, and smoke.  Blend until just combined — you don't want to make a paste, just to be able to form a ball.  Add lentils and stir by hand to combine.
  4. Form 1-2 T size balls and place on foil or parchment paper.  Place in oven and bake ~20 mins, until balls begin to brown.
  5. Serve with spaghetti squash and your favorite sauce!

Makes 2 servings.

Share your own healthy recipes in our Healthy Recipe group, and we may feature yours on our homepage!

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