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Spaghetti Squash with Sauteed Veggies

Delicious Spaghetti Squash with Sautéed Veggies Delight

This Spaghetti Squash with Sautéed Veggies is a healthy, gluten-free dish packed with flavor and perfect for autumn.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Squash
  • 1 medium Spaghetti Squash The star of the dish, providing a delightful, pasta-like texture.
  • 1 tbsp Olive Oil Adds rich flavor and helps in roasting.
  • to taste Salt
  • to taste Pepper
For the Sautéed Veggies
  • 1 large Onion Caramelize for maximum flavor.
  • 8 oz Mushrooms Try Cremini for a savory twist.
  • 4 cups Spinach Feel free to substitute with kale.
  • 2 cloves Garlic Minced, fresh is ideal.
  • 1 can Canned Tomatoes Choose diced or crushed for convenience.
  • 1 cup White Beans Can swap with black beans or chickpeas.
Optional Toppings
  • 1/2 cup Breadcrumbs Opt for gluten-free if necessary.
  • 1/2 cup Parmesan Cheese Use vegan cheese for a dairy-free version.

Equipment

  • Oven
  • skillet
  • baking sheet
  • parchment paper

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and prepare a baking sheet lined with parchment paper.
  2. Slice the spaghetti squash in half lengthwise and scoop out the seeds.
  3. Brush the cut sides of the squash with olive oil, season with salt and pepper.
  4. Place the squash cut-side down on the baking sheet and roast for 40-50 minutes.
  5. While the squash is roasting, heat olive oil in a skillet and sauté chopped onions until caramelized.
  6. Add mushrooms and cook until soft, then add minced garlic.
  7. Stir in canned tomatoes, fresh spinach, and white beans, cooking until spinach wilts.
  8. Fluff roasted squash strands with a fork and combine with sautéed veggies.
  9. Transfer mixture back into the squash halves, top with breadcrumbs and cheese.
  10. Return to the oven and bake for an additional 10-15 minutes until golden brown.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 5mgSodium: 400mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 2500IUVitamin C: 30mgCalcium: 150mgIron: 4mg

Notes

Check for tenderness when roasting the squash; use olive oil wisely to avoid sogginess. You can add cooked sausage or beans for more protein, and serve in the squash halves for presentation.

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