Sauce: Recipe from The New Becoming Vegetarian Pg. 340-341
Serving size: 1 cup Makes 11 servings
Sauce Ingredients:
4 cups water
1 cup red lentils
1 large onion, chopped
2-3 cloves garlic, minced
1 large carrot, diced or grated
1-2 broccoli crowns, chopped
1 cup sliced fresh organic mushrooms (1 8 oz. pkg)
½ cup organic green peppers, seeded, de-stemmed, and diced (1 pepper)
1 small organic zucchini, sliced or grated or eggplant, chopped
1 28 oz. Can canned organic tomatoes, whole or diced (Check for no added sugar) *
1 25 oz. jar can/jar organic tomato sauce (Check for no added sugar) *
2 tbsp. fresh basil or 2 tsp. dried
2 tbsp. fresh oregano or 2 tsp. dried
Any vegetables can be added or substituted. Keep in mind that starchy vegetables (corn, peas, regular & sweet potatoes) may cause a greater increase in blood sugar than other vegetables.
Squash Ingredients:
1-2 each Spaghetti Squash & Canola oil as needed
Directions: Sauce- Stove-top method:
1. Place the water and lentils in a large pot, bring to a boil, then reduce the heat, cover and simmer for 20-25 minutes until the lentils are soft. Add a little more water if necessary.
2. Add the remaining ingredients. Bring to a boil, then cover and lower the heat. Simmer the sauce for about 1 hour.
Slow-cooker (crock pot) method:
1. Place all of the ingredients in slow-cooker. Cook on low for 6-8 hours or on high for about 4 hours.
* If you have hypertension (high blood pressure) or are trying to avoid excess salt consumption choose No salt added tomatoes, or sauce containing low sodium (< 300mg per serving).
Directions: Squash
1. While the sauce is cooking, Preheat oven to 400°
2. Cut squash in half lengthwise. Scoop out and discard the seeds. Rub inside of squash with canola oil.
3. Place squash, cut side up on a baking sheet. Bake for 30 to 40 minutes, until the squash is tender. * May take longer depending on squash size.
4. Remove from oven, cool for 5 minutes, and scrape out insides using a fork (it comes out in strands like spaghetti)