Lately lots of folks been trying out vegan and low carb diets cause they wanna feel healthier and lose some weight. People are finding out that plant based food with less carbs can still taste great. Home cooks everywhere are mixing up fun recipes that fit their goals, and one of the easiest is the Easy Instant Pot Vegan Low-Carb Spaghetti Squash with Mushroom Ragu.
Spaghetti squash is kinda neat because when you cook it, the inside turns into strands that look like spaghetti noodles. You can pour sauce all over it just like pasta. It’s low in calories and carbs but high in fiber so it helps you feel full longer. Plus it’s gluten free so folks who cant eat gluten are happy too.
This recipe mixes the healthy punch of spaghetti squash with a rich mushroom ragu. Using an Instant Pot makes it super quick and you don’t lose all the good stuff in the veggies. Whether you just started eating vegan or you wanna add more plant dishes to your meals, this one will please the taste buds and your body.
What is Spaghetti Squash and Why Choose It?
Spaghetti squash is a winter veggie thats kinda special. When you bake or pressure cook it, the flesh comes apart in thin threads that look like pasta noodles. This makes it an awesome swap for regular spaghetti cause you can put any sauce you like on it.
Nutritionally speaking, it’s a winner. A cup only has around 42 calories and very little carbs, unlike normal pasta which has tons. And instead of empty carbs, you get fiber that helps with your digestion and keeps you satisfied. Its totally gluten free so if you got celiac or are sensitive to gluten you can still enjoy it.
Compare it with pasta and spaghetti squash wins in calories and carbs. A cup of cooked pasta has about 220 calories and 43 grams carbs, but spaghetti squash gives you about 10 grams carbs plus fiber. More fiber also means better gut health so it’s a smart pick.
The Health Benefits of a Vegan Diet
Going vegan has more perks than just losing weight. Studies show people who eat plant based often have lower risk of heart disease, high blood pressure, type 2 diabetes and some cancers. A vegan diet is full of fruits, veggies, whole grains and legumes which all give you vitamins, antioxidants, and fiber.
Plant foods tend to be lower in calories and fat than meats, so it’s easier to hit or stay at a healthy weight. Many vegans notice better digestion because of all the fiber too. This can lead to a happier gut and more regular bathroom trips.
When you mix low carb with vegan, like in this Easy Instant Pot Vegan Low-Carb Spaghetti Squash with Mushroom Ragu, you cut down carbs and up the fiber. That makes you feel full longer and helps you lose weight. It’s a win win for health and taste.
Instant Pot: A Kitchen Essential for Quick and Healthy Meals
The Instant Pot changed cooking for busy people trying to eat right. It works as a pressure cooker, slow cooker, rice cooker, steamer, sauté pan even a yogurt maker. You save tons of time and keep flavors and nutrients locked in.
Pressure cooking seals in moisture so food cooks fast and stays juicy. Veggies like spaghetti squash come out tender but not mushy. You get a home cooked meal way quicker than normal.
At first it might seem a bit scary to use an Instant Pot, but after a few tries it’s your best friend in the kitchen. Read the manual to learn the buttons and safety rules. Once you know what each function does, try different recipes and you’ll see how versatile it is.
Ingredients for Easy Instant Pot Vegan Low-Carb Spaghetti Squash with Mushroom Ragu
To make this dish you will need:
- 1 medium spaghetti squash
- 2 cups fresh mushrooms (like cremini or shiitake), sliced
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 medium onion, chopped
- 1 cup vegetable broth
- 1 can (14 oz) diced tomatoes or tomato puree
- 1 teaspoon Italian herbs (basil, oregano mix)
- Salt and pepper to taste
- 2 tablespoons nutritional yeast (if you want extra flavor)
Here some idea swaps:
- Use low sodium broth if you want less salt.
- Make sure canned tomatoes are labeled gluten free if needed.
- Swap mushrooms for zucchini or bell peppers for a twist.
Directions: How to Make Easy Instant Pot Vegan Low-Carb Spaghetti Squash with Mushroom Ragu
1. Preparing the Spaghetti Squash
Cut the squash in half lengthwise and scoop out the seeds. Put the halves on the metal trivet in the Instant Pot. Add 1 cup water into the pot so the squash sits above it. Close the lid and set to high pressure for 7 minutes. Once done, let it release naturally for 5 minutes then quick release the rest. Take the squash out and let cool. Use a fork to scrape out the flesh into spaghetti like strands.
2. Preparing the Mushroom Ragu
Switch the Instant Pot to sauté and add olive oil. When hot, toss in garlic and onion, cook 3–4 minutes until soft. Add mushrooms and cook 5–7 minutes until browned. Pour in tomatoes, broth, herbs, salt and pepper. Let it simmer 10 minutes. Stir in nutritional yeast if using for cheesy taste.
3. Combining the Two Components
Put the squash strands in a big bowl or serve on plates. Spoon ragu over top and toss just a bit to mix. Garnish with parsley or extra nutritional yeast if you like.
Serving Suggestions and Variations
Some ideas to make it even better:
- Sprinkle fresh basil or parsley on top for a pop of color.
- Serve with vegan garlic bread or a side salad to round out the meal.
- Add sautéed spinach or kale, or swap veggies based on what’s in season.
Storage and Leftover Tips
Store leftovers in an airtight container in the fridge for up to 3–4 days. Reheat in microwave or on the stove, add a splash of broth to keep it moist. Always heat till it’s hot all the way through and don’t leave food out more than 2 hours.
FAQs About Easy Instant Pot Vegan Low-Carb Spaghetti Squash with Mushroom Ragu
Can I make this dish without an Instant Pot?
Yes you can roast the squash in an oven. Preheat to 400°F (200°C), cut squash, remove seeds and roast 40 minutes or until tender.
How can I add protein to this meal?
Stir in cooked lentils, chickpeas or vegan sausage to the ragu. You can also top with seeds like hemp or pine nuts.
Is spaghetti squash the only vegetable I can use?
Nope, zucchini or butternut squash work too for noodle textures.
What can I substitute for mushrooms?
Try eggplant, cauliflower or a mix of bell peppers and onions if mushrooms aren’t your thing.
Can I prepare the ragu ahead of time?
Absolutely, you can make it up to 4 days in advance or freeze for longer. Just reheat before serving with fresh squash.
Conclusion
You now got the hang of making Easy Instant Pot Vegan Low-Carb Spaghetti Squash with Mushroom Ragu. It’s tasty, low in carbs, full of fiber and super satisfying. Whether you’re pro vegan or just adding more plants to your diet, this recipe is a keeper. Go ahead and try more plant based dishes to level up your meals with yummy wholesome ingredients!
Easy Instant Pot Vegan Low-Carb Spaghetti Squash with Mushroom Ragu
Equipment
- 1 Instant Pot
- 1 Cutting board
- 1 Chef's knife
- 1 Spoon or spatula
- 1 Measuring cup
- 1 Measuring spoons
Ingredients
- 1 medium spaghetti squash About 2 to 3 pounds.
- 2 tablespoons olive oil
- 1 medium onion Diced.
- 4 cloves garlic Minced.
- 8 ounces mushrooms Sliced.
- 1 can crushed tomatoes 14 ounces.
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon salt Or to taste.
- ¼ teaspoon black pepper Or to taste.
- ½ teaspoon red pepper flakes Optional.
- Fresh basil for garnish Optional.
Instructions
- Start by preparing the spaghetti squash. Carefully cut the squash in half lengthwise and remove the seeds. You can use a spoon to scoop them out.
- Add 1 cup of water to the Instant Pot. Place the trivet inside the pot. Arrange the spaghetti squash halves on the trivet, cut side up. Close the lid and seal the valve. Set the Instant Pot to cook on high pressure for 7 minutes.
- While the squash is cooking, heat 2 tablespoons of olive oil in a skillet over medium heat. Once hot, add the diced onion and sauté for about 3-4 minutes until translucent.
- Add the minced garlic and sliced mushrooms to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the mushrooms are tender.
- Stir in the crushed tomatoes, dried oregano, dried basil, salt, pepper, and red pepper flakes (if using) to the mushroom mixture. Allow it to simmer for about 5-10 minutes while the squash finishes cooking.
- Once the Instant Pot timer goes off, carefully perform a quick release of the pressure. Open the lid and use a fork to scrape the inside of the spaghetti squash to create spaghetti-like strands.
- Serve the spaghetti squash topped with the mushroom ragu. Garnish with fresh basil if desired.
