Spaghetti squash is a delicious alternative to traditional flour pastas. It’s high in fiber and low-calorie, and its preparation is very hands-off—no need to hover over a pot of boiling water and try to nail that slim time frame for the perfect al dente noodle.
This recipe is also a great option when you’re pressed for time. A day or two in advance, you can roast, shred, and cool the squash, and store it covered in the fridge. Unlike traditional wheat pastas that dry out and stick together, the squash noodles retain their moisture and texture. Simply stir them into the tomatoes and beans, and continue to cook until heated through. Dinner is on the table in less than thirty minutes!
Roasted Spaghetti Squash with Tomatoes and Cannellini Beans
1 large spaghetti squash (about 2 to 2 1/2 pounds)
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 pint grape tomatoes, halved
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon ground thyme
1 (15–ounce) can cannellini beans
5 leaves fresh basil, thinly sliced
1/4 cup grated Parmesan cheese (optional)
- To prepare the squash: Preheat the oven to 400°F.
- Prick the squash all over with a small knife and place on a rimmed baking sheet. Roast for about 1 hour, flipping the squash halfway through to ensure even cooking.
- When the squash is easily pierced with a knife, remove it from the oven and allow to cool.
- When it’s cool enough to handle, cut the squash in half widthwise. Remove the seeds and use a fork to shred the flesh into long, spaghetti-like strands.
- While the squash is roasting: heat the olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 1 to 2 minutes, stirring frequently so it doesn’t burn.
- Stir in the tomatoes, salt, pepper, and thyme. Cook about 5 minutes, stirring occasionally, until the tomatoes have started to break down and release their juice.
- Stir in the cannellini beans and cook another 5 minutes.
- Top each 1-cup serving of squash with 1/2 cup of the tomato-and-bean mixture. Garnish with fresh basil and Parmesan cheese (if using) and serve.
- Spicy Spaghetti Squash with Tomatoes and Cannellini Beans. Add 1/4 teaspoon red pepper flakes when cooking the garlic.
- Cheesy Spaghetti Squash with Tomatoes and Cannellini Beans. Stir in 1/2 cup ricotta cheese when adding the beans.
- Zucchini Noodles with Tomatoes and Cannellini Beans. Can’t get your hands on spaghetti squash, or just pressed for time? Try transforming raw zucchini or yellow squash into noodles with a standard box grater. Using the side with the largest grate, shred the squash in long strokes, lengthwise. Stir in when you add the beans.
When choosing spaghetti squash, look for one that is heavy for its size and free from soft spots or blemishes.
Spaghetti squash is an excellent source of beta-carotene and vitamin A, while also boasting a high fiber content to help you feel satiated.
For more health information check out the Yoffie Life Food Encyclopedia pages on spaghetti squash, tomatoes, and cannellIni beans.
Save those seeds! They are often discarded, but squash seeds can be roasted to make a delicious snack or garnish. Remove seeds from the squash flesh, rinse, and pat dry. Toss lightly with olive oil, salt, and pepper, and roast on a baking sheet at 300°F until lightly browned.