Sunday, January 12, 2014

Vegan Spaghetti Squash and Black Bean Mexican Bowl

lVegan Spaghetti Squash and Black Bean Mexican Bowl
Vegan Spaghetti Squash and Black Bean Mexican Bowl features spicy black beans and tomato-avocado-cilantro salsa.

This new Meatless Monday recipe is also today's pick for the month of  Daily Phase One Recipes, and this delicious Vegan Spaghetti Squash and Black Bean Mexican Bowl is especially for all the vegetarians doing Phase One this month.  I do agree that Phase One is more challenging when you're not eating meat, but this recipe is a close cousin to the Greek Salad Spaghetti Squash Bowl I made during the summer, and there are quite a few more Phase One options if you sort recipes to see the Meatless category.  Jake and I both thought this was amazing, especially with a double dose of the Green Tabasco Sauce we're both so fond of!

(You can see all the Phase One Recipes from the month by clicking Daily Phase One Recipes.  Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)

Cut the squash in to quarters, scrape out seeds, rub with a tiny bit of olive oil and some seasonings, and roast at 400F/200C until the strands separate easily.

Drain 2 cans of black beans into a colander placed in the sink and rinse well with cold water until no more foam appears.  Let beans drain well.  (Or use 2 generous cups of cooked black beans.)

Saute the onions in a little olive oil until they start to brown. Then add minced garlic, ground cumin, and chile powder and saute 1-2 minutes more.

Add a can of diced green chiles, 1 can vegetable broth, and a generous amount of Green Tabasco Sauce, and let the mixture simmer on low heat while the squash cooks.

To prepare the salsa, dice a large avocado into bite-sized pieces and toss with 1 tablespoon of olive oil.  (This keeps the avocado from turning brown.)

Cut cherry or grape tomatoes into small pieces until you have enough to make a cup.

Chop up 1/2 bunch of fresh cilantro, or more, if you're a huge cilantro fan.

Stir the salsa ingredients together, then stir in 1 tablespoon olive oil and 1-2 more tablespoons of lime juice, plus a little salt or Vege-Sal.

After about 50 minutes, take the squash out of the oven and let cool enough to shred apart with a fork.

Then use a fork to scrape off the strands into a bowl, discarding the skin.

The beans are ready when all the liquid is cooked down like this.

To assemble bowls, put 1/4 of the spaghetti squash into the bottom of a bowl.

Top with 1/4 of the black beans mixture.

Then add a generous amount of the salsa mixture.  Serve right away, with Green Tabasco Sauce or your favorite hot sauce to add at the table.


Vegan Spaghetti Squash and Black Bean Mexican Bowl
(Makes 4 servings; recipe created by Kalyn, inspired by Greek Salad Spaghetti Squash Bowl.)

Spaghetti Squash Ingredients:
1 large spaghetti squash
1 tsp. olive oil
1/2 tsp. ground cumin
1/2 tsp. Vege-Sal or a little salt

Black Bean  Mixture Ingredients:
2 tsp. olive oil
1 large onion, diced small
2 tsp. minced garlic
1 tsp. ground cumin
1 tsp. chili powder
2 cans (15 oz.) black beans
(Or use 2-3 cups cooked black beans)
1 can (4 oz.) diced green Anaheim chiles
1 can (14.5 oz.) vegetable broth
2-3 tsp. Green Tabasco Sauce (more or less to taste)

Avocado Salsa Ingredients:
1 large avocado, diced
1 T + 1-2 T fresh squeezed lime juice (I used my fresh-frozen lime juice)
1 cup diced cherry or grape tomatoes
1/2 bunch cilantro, chopped fine (or more if you're a big cilantro fan)
1 T olive oil
Vege-Sal or salt to taste

Instructions:
Preheat the oven to 400F/200C.  Spray a large baking sheet with non-stick spray.  Cut the spaghetti squash into quarters and scrape out seeds; then rub the upper part of squash with a little olive oil, ground cumin, and Vege-Sal or a little salt.  Roast squash until the strands pull apart easily, about 50 minutes.

Drain the cans of black beans into a colander placed in the sink and rinse well until no more foam appears.  Let beans drain well.  Heat the 2 teaspoons of olive oil in a medium-sized non-stick frying pan and saute onion over medium-high heat until it's starting to lightly brown.  Add the minced garlic, 1 teaspoon ground cumin and 1 teaspoon ground chili powder and saute 1-2 minutes more.  Add the drained black beans, can of diced green chiles, vegetable broth, and Green Tabasco Sauce to taste.  Turn heat to low and let the mixture simmer while the spaghetti squash roasts.

Peel the avocado and dice into pieces about 1/2 inch across.  Put avocado pieces into a medium-sized bowl and toss with 1 tablespoon lime juice.  Dice tomatoes into small pieces and finely chop cilantro and add to the bowl with the avocado, then stir in the olive oil and 1 or 2 tablespoons more lime juice.  Season to taste with Vege-Sal or a little salt.

When the squash is done enough to easily shred apart into spaghetti-like strands, remove from the oven and let cool a few minutes.  When squash has cooled just enough to handle, use a fork to pull the squash apart into a bowl.  Check black bean mixture to make sure the vegetable broth has evaporated enough that the mixture is nearly dry.  (If not, cook a few minutes over higher heat as needed.)

To assemble the bowls, place 1/4 the spaghetti squash into the bottom of a serving bowl.  Top with 1/4 the black bean mixture and a generous amount of salsa.  Serve the bowls right away, with Green Tabasco Sauce or your favorite hot sauce to add at the table.  

If this makes more than you will eat at one meal, ingredients can be refrigerated separately and then reheated and combined the next day, but it's definitely better freshly made.  I don't think it would last more than overnight in the fridge.

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South Beach Suggestions:
Dried beans are low-glycemic ingredient, but they're a limited food for Phase One of the South Beach Diet so limit serving size as indicated in the recipe if you're eating this for Phase One.  For a more substantial meal, I think Spicy Mexican Slaw with Lime and Cilantro would be a nice side dish for this. 

Phase One Flashbacks:

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Meatless Ideas with Spaghetti Squash:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Greek Salad Spaghetti Squash Bowl ~ Kalyn's Kitchen
Vegan "Spaghetti" with Cherry Tomatoes ~ In Good Taste
Spaghetti Squash and Chard Gratin ~ Kalyn's Kitchen
Broccoli and Spaghetti Squash Noodle Bowl with Peanut-Miso Sauce ~ Taste Space
Twice-Baked Spaghetti Squash with Pesto and Parmesan ~ Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

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20 comments:

janet @ the taste space said...

What a great idea, Kalyn. I haven't had any spaghetti squash yet this year. I should remedy that pronto. :)

janet @ the taste space said...

Oh, I just noticed the link to my broccoli bowl. Thank you so much for the link love. :)

Kalyn Denny said...

Janet, my pleasure!

Joanne said...

I feel like with spaghetti squash, a vegetarian could totally get through Phase 1! And I love all these Mexican flavors you've spiced it up with.

Kalyn Denny said...

Joanne, I'm having fun exploring the endless variety of things that taste good on top of spaghetti squash!

Jean | Delightful Repast said...

Kalyn, that looks like a treat! I love all the ingredients, so why didn't *I* think of this?! :D

Kalyn Denny said...

Jean, so glad you like it!

Kiersten @ Oh My Veggies said...

It took me a long time to warm up to spaghetti squash, but now I'm a convert! I've had it with Italian flavors before, but I've never thought to make it Mexican-style--great idea!

Kalyn Denny said...

Thanks Kiersten. I agree it's not much as a substitute for pasta, but I love it in this type of dish where it just provides a base for the other flavors.

Pamela said...

Made this for dinner tonight and it was a hit! Delicious!

My secret to spaghetti squash is to roast it cut side down so that some of the moisture cooks out and it's not soggy.

Thank you for your recipes. Keep up the good work!

Kalyn Denny said...

Pamela, I'll have to try that. So glad you enjoyed it!

Bill Bowen said...

Thanks for all of the great recipes Kalyn. Will try this soon.

Kalyn Denny said...

Bill, my pleasure. Hope you enjoy it!

Laura @ itsjustlaura said...

I tried out this recipe a few weeks back, and it was a hit! I loved the pictures showing the progress of the cooking as you were making it, especially the onion/bean mixture. That helped a lot. Living in Austin, I try a lot of mexican variations to dishes - that's why this one caught my eye. I did a full on review of this dish recently in my blog, and I've got other friends/family wanting to try it, too. I love when that happens. So thanks!

Kalyn Denny said...

Laura, so glad you enjoyed it!

Jillian Summar said...

I loved this! I had to finagle a few of the ingredients (didn't have chili powder, used fajita seasoning, didn't have ground cumin, used cumin seeds, couldn't find the peppers, used mild jalapenos) but it turned out great! I also added cheese and salsa on top. I had some of the bean mix left over and got two more meals out of it, scrambling it in with eggs on top of sauteed kale, topped with cheese, avocado, and salsa, which was great! Brava!

Kalyn Denny said...

Jillian, so glad you enjoyed it!

Sara Hunt said...

Hey! Wondering how many servings this makes? Looks great, just trying to cook for a group of 30 so needing to multiply
Thanks!

Kalyn Denny said...

Hi Sarah, it does say in the recipe "makes 4 servings." That is assuming the spaghetti squash is not too small.

Kalyn Denny said...

Hey Sarah, came back to say that if I may be bold enough to offer a suggestion, this Slow Cooker Vegan Brown Rice Mexican Bowl has similar flavors and would be much easier to make for a crowd if you can borrow enough slow cookers. That recipe serves 6, but if you used a large 6 quart slow cooker you could double it. Either way, good luck!

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