Stewed Cauliflower & Lentils Over Spaghetti Squash
Cook time – 15 min

- Total time
- 45 minutes
- Preparation time
- 30 minutes
- Calories
- 238
- Portions
- 4
Directions
- Prepare lentils as label directs; drain if necessary.
- Pierce all sides of squash several times with a fork. Heat squash on a large microwave-safe plate in microwave oven on high 12 minutes or until slightly soft when squeezed, turning once; cool 10 minutes.
- Heat oil in a large skillet over medium-high heat; add cauliflower and cook 5 minutes or until lightly browned. Stir in sauce, seasoning, and ½ teaspoon each salt and pepper; heat to a boil. Reduce heat to medium-low; cover and simmer 7 minutes or until cauliflower is tender. Add lentils; cover and cook 2 minutes or until lentils are heated through, stirring frequently. Makes about 4 cups.
- Cut squash lengthwise in half; remove seeds. With fork, shred squash into spaghetti-like strands onto same microwave-safe plate; stir in remaining ¼ teaspoon each salt and pepper. Makes about 3 cups.
- Serve squash topped with cauliflower mixture garnished with basil, if desired.
Tips & Tricks
Squash can be microwaved, shredded into spaghetti-like strands and refrigerated up to 1 day in advance. Reheat in microwave oven 3 minutes or until heated through.
Try serving sprinkled with a small amount of crumbled fat free feta cheese.
Ingredients
- ½ cup gluten free dry green lentils, rinsed
- 1 spaghetti squash (about 1¾ pounds)
- 2 tablespoons olive oil
- 3 cups small DOLE® Cauliflower florets
- 2 cups no-sugar-added garlic-basil marinara sauce
- 1 teaspoon salt free dried Italian seasoning
- ¾ teaspoon salt
- ¾ teaspoon black pepper
- Chopped fresh basil or parsley for garnish (optional)
Allergens: none
Nutritional Facts
4 Serving Per Container | |
Serving Size | 1 cup cauliflower mixture, ¾ cup squash |
Calories | 238 |
Entries | Daily value in %* |
---|---|
Total Fat (11 g) | 14% |
Saturated Fat (1 g) | 7% |
Polyunsaturated (1 g) | |
Monounsaturated (5 g) | |
Sodium (757 mg) | 33% |
Total Carbohydrate (29 g) | 11% |
Dietary Fiber (8 g) | 27% |
Total Sugars (10 g) | |
Protein (8 g) | |
Calcium | 4% |
Iron | 10% |
Magnesium | 6% |
Manganese | 15% |
Phosphorus | 4% |
Potassium (317 mg) | 7% |
Thiamin | 8% |
Vitamin A | 2% |
Vitamin B6 | 15% |
Vitamin C | 45% |
Vitamin E | 8% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.