Vegetarian Stuffed Spaghetti Squash Recipe

To make vegetarian stuffed spaghetti squash, start by roasting a halved squash at 400°F for 30-40 minutes. While it bakes, sauté garlic, onion, and bell pepper in olive oil. Once the squash is tender, scrape out the strands and mix them with your vegetable filling. You can customize the dish with variations like Mediterranean, Mexican-inspired, or curry-spiced. For added protein, consider incorporating tempeh or plant-based ground meat. This versatile recipe serves 4, providing about 250 calories per serving. With its nutritious profile and endless flavor possibilities, you’ll find this dish to be a satisfying alternative to traditional pasta meals. Explore further to uncover more tips and tricks for perfecting your stuffed squash.

Ingredients and Preparation Steps

Vegetarian Stuffed Spaghetti Squash

This hearty and flavorful dish transforms the humble spaghetti squash into a delicious, low-carb vessel for a medley of colorful vegetables and melted cheese. Roasting the squash brings out its natural sweetness, while the sautéed vegetable filling adds depth and texture. This recipe offers a nutritious and satisfying meal that’s perfect for those looking to incorporate more plant-based options into their diet.

Ingredients

• 1 medium spaghetti squash (about 3 lbs)
• 2 tablespoons olive oil, divided
• 3 cloves garlic, minced
• 1 medium onion, diced
• 1 red bell pepper, chopped
• 1 zucchini, diced
• 8 oz mushrooms, sliced
• 1 can (14.5 oz) diced tomatoes
• 1 tablespoon Italian seasoning
• Salt and pepper to taste
• 1 cup shredded mozzarella cheese

Instructions

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle 1 tablespoon of olive oil over the cut sides of the squash and season with salt and pepper.
4. Place the squash cut-side down on a baking sheet and roast for 30-40 minutes until tender.
5. While the squash is roasting, heat the remaining olive oil in a large skillet over medium heat.
6. Add minced garlic and diced onion, sauté for 2-3 minutes until fragrant.
7. Add bell peppers, zucchini, and mushrooms to the skillet. Cook for 5-7 minutes until vegetables are tender.
8. Stir in diced tomatoes and Italian seasoning. Simmer for 5 minutes.
9. Once the squash is done, use a fork to scrape the flesh into spaghetti-like strands.
10. Fill each squash half with the vegetable mixture.
11. Top with shredded mozzarella cheese.
12. Place under the broiler for 2-3 minutes until cheese is melted and bubbly.

Top Tips

• Choose a spaghetti squash that feels heavy for its size and has a hard, pale yellow skin.
• For easier cutting, microwave the whole squash for 3-5 minutes before halving.
• Don’t overcook the squash; you want the strands to have a slight crunch.
• Drain excess liquid from the vegetable filling to prevent the dish from becoming soggy.
• Let the stuffed squash rest for 5 minutes before serving to allow the flavors to meld.
• Use a mix of cheeses like Parmesan and fontina for more complex flavor.

Variations

• Mediterranean: Add kalamata olives, feta cheese, and fresh basil to the filling.
• Mexican-inspired: Use black beans, corn, and top with cotija cheese and cilantro.
• Pesto lover’s: Mix prepared pesto into the vegetable filling and use sun-dried tomatoes.
• Protein boost: Add crumbled tempeh or plant-based ground meat to the filling.
• Curry spice: Incorporate curry powder and chickpeas for an Indian-inspired twist.

Nutritional Guide

Nutrient	Amount per Serving
Servings	4
Calories	250
Fat	14g
Carbohydrates	25g
Protein	10g

This vegetarian stuffed spaghetti squash is a nutrient-dense meal, rich in vitamins A and C from the vegetables. The spaghetti squash provides a good source of fiber, which aids in digestion and promotes feelings of fullness. The cheese adds calcium and additional protein, making this a well-balanced vegetarian option. For those watching their calorie intake, this dish offers a satisfying meal with relatively low caloric impact.

Frequently Asked Questions

Can I Prepare the Stuffing in Advance?

Yes, you can prepare the stuffing in advance. Store it in an airtight container for up to 48 hours. Experiment with flavor variations by incorporating different spices or ingredient substitutions. Consider various cooking methods to enhance the dish’s versatility.

How Long Does Cooked Stuffed Spaghetti Squash Last in the Refrigerator?

You’ll find the shelf life of cooked stuffed spaghetti squash is 3-4 days when properly stored in the refrigerator. To maximize leftover options, store it in an airtight container. Reheat thoroughly before serving for best taste and safety.

Is This Recipe Suitable for Vegans?

You’ll find this recipe isn’t inherently vegan, but you can easily adapt it using vegan alternatives. By substituting dairy and eggs, you’ll maintain its nutritional benefits while aligning with your dietary choices. Explore innovative plant-based ingredients for best flavor and nutrition.

Can I Freeze Leftover Stuffed Spaghetti Squash?

Yes, you can freeze leftover stuffed spaghetti squash. For best results, cool it completely before freezing. Wrap individual portions tightly in plastic wrap and aluminum foil. Store in airtight containers for up to three months. Thaw overnight before reheating.

What Side Dishes Pair Well With Vegetarian Stuffed Spaghetti Squash?

You’ll find flavorful salads and roasted vegetables complement your dish perfectly. Opt for innovative combinations like kale-quinoa salad or za’atar-spiced roasted carrots. These sides enhance the meal’s nutritional profile while adding diverse textures and flavors to your plate.

Before You Go

You’ve now mastered the art of vegetarian stuffed spaghetti squash. You’ve combined wholesome ingredients with precise cooking techniques to create a nutritionally balanced, flavorful dish. By following the outlined steps, you’ve guaranteed excellent texture and taste. This recipe demonstrates the versatility of plant-based cuisine while maximizing the squash’s natural properties. You’ve successfully transformed a simple vegetable into a satisfying, complete meal that meets both culinary and nutritional standards.