Spaghetti Squash Tempeh Goulash

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Course Main Dish
Servings 4


  • 1 teaspoon olive oil
  • 1 onion diced
  • 1 (8-ounce) block tempeh crumbled
  • 1 1/2 cups veggie stock or water
  • 1 (15-ounce) can tomato sauce
  • 1 (15-ounce) can diced tomatoes
  • 2 cloves garlic minced
  • 1 1/2 tablespoons GF tamari
  • 1 tablespoon Italian seasoning
  • 1/2 tablespoon seasoned salt or just plain salt
  • 1/2 teaspoon pepper
  • 1 bay leaf
  • 1 large spaghetti squash or 2 small


  • Heat the oil in a large Dutch oven or stockpot and sauté the onions until tender, about 5 minutes. Lightly steam crumbled tempeh to soften, then add it to stockpot.
  • Add the stock (or water), tomato sauce, tomatoes, garlic, tamari, Italian seasoning, seasoned salt, pepper, and bay leaf. Stir well, bring to a boil, cover, reduce the heat to low, simmer 30 minutes.
  • Remove the pot from the heat and remove the bay leaf. Cool the goulash for at least 15 minutes.
  • While the goulash mixture is cooking, microwave the spaghetti squash. Piece the squash 6 or 8 times with a fork and microwave on high for 4 minutes. Cut in half, seed, place the squash cut-side down in a baking dish, cover with plastic, and microwave 10 minutes on high. Remove the plastic carefully and shred the squash with a fork.
  • Serve the goulash mixture on top of the spaghetti squash and enjoy!


Kid Hack: Serve over noodles or spaghetti
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