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.)
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.
(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
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.
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:
January 12, 2012: Italian Sausage and Bean Soup with Chard
January 12, 2013: Slow Cooker Bavarian Pork Sirloin Tip Roast with Sour Cream Gravy
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.)
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