Spaghetti squash is a versatile and nutritious vegetable that makes a great alternative to traditional pasta, especially for those following a Mediterranean diet. Its mild flavor and spaghetti-like strands make it an excellent base for a variety of dishes. This article explores some delicious and easy-to-make Mediterranean diet spaghetti squash recipes that will add variety and flavor to your meals.
Why Spaghetti Squash is a Mediterranean Diet Staple
Spaghetti squash is a winter squash known for its unique texture. When cooked, the flesh can be easily separated into strands resembling spaghetti. This makes it a popular low-carb and gluten-free alternative to pasta.
The Mediterranean diet emphasizes whole foods, including plenty of vegetables, fruits, whole grains, legumes, and healthy fats. Spaghetti squash fits perfectly into this dietary pattern due to its nutritional value and versatility. It’s low in calories and rich in vitamins, minerals, and fiber, making it a healthy and satisfying choice.
The Basics of Cooking Spaghetti Squash
Before diving into specific recipes, it's essential to understand the basic methods for cooking spaghetti squash. There are several ways to cook spaghetti squash, including baking, microwaving, and using an air fryer. Each method has its advantages, so choose the one that best suits your needs and preferences.
Baking Spaghetti Squash
Baking is a popular method for cooking spaghetti squash as it brings out the squash’s natural sweetness and allows for even cooking.
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Preparation: Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise. Scoop out the seeds and pulp from the center of each half.
Seasoning: Drizzle the flesh of each squash half with about 1/2 tablespoon of olive oil and a little pepper. You can also add dried herbs, garlic, or red pepper flakes for extra flavor.
Baking: Place the squash halves cut-side down on a baking sheet. Roast for 30-40 minutes, or until the flesh is tender and slightly browned.
Shredding: Once the squash has cooled slightly, use a fork to scrape through each half, creating "spaghetti-like" ribbons.
Microwaving Spaghetti Squash
Microwaving is a quick and convenient method for cooking spaghetti squash, ideal for busy weeknights.
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Preparation: Use a sharp knife to lightly puncture the squash to create a dotted line around the length of the squash (on both sides). This will help prevent it from exploding in the microwave.
Microwaving: Microwave the entire squash for 3-5 minutes, until slightly soft. Then carefully use your knife to cut it in half lengthwise, using your cut marks from earlier as a guide. Scoop out the seeds from the center of each half with a large spoon and discard the seeds.
Cooking: Place the squash halves cut-side down in a microwave-safe dish with about an inch of water. Microwave on high for 15 minutes. Let stand for 10 minutes or until cool enough to handle.
Shredding: Use a fork to peel the spaghetti strands.
Air Frying Spaghetti Squash
Using an air fryer is another excellent way to cook spaghetti squash, resulting in a slightly crispy texture.
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Preparation: Cut the spaghetti squash in half lengthwise and scoop out the seeds.
Seasoning: Brush the cut sides with olive oil and season with salt, pepper, and any desired herbs or spices.
Air Frying: Place the squash halves cut-side down in the air fryer basket. Air fry at 375°F (190°C) for 20-25 minutes, or until tender.
Shredding: Let the squash cool slightly, then use a fork to scrape out the spaghetti-like strands.
Mediterranean Spaghetti Squash Recipes
Here are some delicious and easy-to-make Mediterranean spaghetti squash recipes that incorporate fresh, flavorful ingredients:
Baked Feta and Vegetable Spaghetti Squash
This recipe is inspired by the viral baked feta pasta and is a complete meal packed with protein and vegetables.
Ingredients:
- 1 medium spaghetti squash
- 3 cups cherry or grape tomatoes
- 2 bell peppers (1 orange and 1 yellow), chopped
- 1/2 large red onion, sliced
- 4 cloves garlic, chopped
- 6 oz feta cheese
- 1 15 oz can white beans, rinsed and drained
- 2 loosely packed cups arugula
- 2 tbsp roughly chopped parsley
- 1 tbsp roughly chopped dill
- Olive oil
- Oregano
- Crushed red pepper
- Salt & pepper
Instructions:
Preheat oven to 400°F (200°C). Cut spaghetti squash in half crosswise, and scoop out the seeds and pulp. Place face down on a parchment paper-lined baking sheet.
In a separate large baking dish, add tomatoes, bell peppers, red onion, and garlic. Drizzle on some olive oil, add a sprinkle of oregano and crushed red pepper, and season with salt and pepper. Mix together, and then make some space for your feta and nestle it between the tomato mixture.
Transfer both the spaghetti squash and the tomato and feta mixture to the oven. Bake for 45-55 minutes or until tomatoes are soft and have begun to burst and spaghetti squash is soft and flesh is easily pulled out with a fork.
Let your spaghetti squash cool slightly before flipping it over and scooping out the squash noodles. Mix the feta into the tomatoes to form a creamy sauce. Remove the flesh of the squash (aka the noodles), and add them to the baking dish with the tomato feta sauce.
Add the white beans, arugula, parsley, and dill and mix together until squash is evenly coated. Serve warm, and top with more feta sprinkles, if desired.
Mediterranean Spaghetti Squash with Sun-Dried Tomatoes and Feta
This recipe is a flavorful and simple way to enjoy spaghetti squash with classic Mediterranean ingredients.
Ingredients:
- 1 large spaghetti squash
- Olive oil
- Salt and pepper
- 1/2 cup sun-dried tomatoes, finely chopped and rehydrated
- 1/4 cup crumbled feta cheese
- 1/4 cup fresh basil, chopped
- Onion powder
- Garlic powder
Instructions:
Preheat oven to 375°F (190°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
Brush the inside of both spaghetti squash halves with olive oil, and add a sprinkle of salt and pepper to each.
Place both halves of the spaghetti squash on a sheet pan with parchment paper, cut-side down. Bake for 40-50 minutes, depending on the size of the squash.
While the spaghetti squash cooks, finely chop the sun-dried tomatoes and place them in a heat-safe bowl. Add a pinch of salt and submerge them in warm water. Let them soak and rehydrate for 30 minutes to 1 hour. Once done, place them in a strainer and drain the water.
Once the spaghetti squash is cooked, let it cool. Then, use two forks to scrape each half to form spaghetti squash noodles. Add the noodles to a large bowl.
Add the remaining salt and pepper to the bowl with the spaghetti squash noodles. Then, add the onion powder, garlic powder, basil, drained sun-dried tomatoes, and crumbled light feta cheese.
Toss everything together and serve.
Mediterranean Spaghetti Squash Boats with Ground Turkey
These stuffed squash boats are packed with savory ground turkey, juicy tomatoes, leafy kale, and tangy feta, plus a melty layer of mozzarella.
Ingredients:
- 1 spaghetti squash
- 1 tablespoon oil, plus more for roasting
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 pound ground turkey
- 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
- Salt and pepper to taste
- 1 (14.5 oz) can diced tomatoes with basil, garlic, and oregano
- 2 cups chopped kale leaves
- 1/2 cup crumbled feta cheese
- 1/2 cup shredded mozzarella cheese
Instructions:
Preheat the oven to 400°F (200°C). Wash the outside of the squash, then slice it lengthwise and scrape out the seeds.
Brush the inside of the squash boats with a tablespoon of oil and season with salt and pepper.
Transfer the squash boats to a microwave-safe 9x13 baking dish, placing the squash face down. Fill the dish with about an inch of water. Microwave on HIGH for 15 minutes. Remove from microwave and let stand 10 minutes or until cool enough to handle.
Heat a tablespoon of cooking oil in a nonstick frying pan; add onions, garlic, and ground turkey. Using a wooden spoon, break up the meat, add thyme leaves, and season with salt and pepper.
Continue to cook for 4 to 5 minutes or until the meat is browned and cooked through. Stir in the tomatoes and cook for 2 minutes. Add the kale and continue to cook for 2 more minutes or until the kale is wilted.
Remove the ground turkey mixture from the heat and stir in the crumbled feta cheese. Taste for seasonings; adjust accordingly, and set aside.
Flip the spaghetti squash boats, take a fork, and peel the spaghetti strands. Add the spaghetti strands to the ground turkey mixture and gently mix until well combined.
Transfer the ground turkey mixture into the scraped-out squash bowls and top with mozzarella cheese. Place the squash boats in a 9x13 baking dish (I use the same one that I used to microwave the squash).
Bake for 15 minutes, or until the cheese is melted. Serve hot.
Mediterranean Chickpea and Pesto Spaghetti Squash
This vegetarian recipe combines the flavors of chickpeas, pesto, and fresh herbs for a light and satisfying meal.
Ingredients:
- 1 spaghetti squash
- 2 teaspoons olive oil, divided
- Salt and pepper to taste
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1/2 cup chopped bell pepper
- 1/4 cup chopped red onion
- 1/4 cup Kalamata olives, halved
- 2 tablespoons chopped fresh basil and/or parsley
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1/4 cup pesto
- Grated Parmesan cheese (optional)
Instructions:
Preheat the oven to 400°F (200°C) and line a large, rimmed baking sheet with parchment paper.
Cut off the ends of spaghetti squash. Stand the squash upright on a stable surface and slice through it from top to bottom to divide it in half. Use a large spoon to scoop out the spaghetti squash seeds and discard them.
Drizzle each squash half with 1 teaspoon olive oil and rub it all over the inside and outside of the squash, adding more oil if necessary. Sprinkle salt and pepper lightly over the interiors of the squash, then place them cut-side down on the prepared baking sheet.
Bake for 40-50 minutes, or until the squash is tender.
Meanwhile, to prepare the chickpea salad, combine the chickpeas, bell pepper, onion, olives, chopped basil and/or parsley, garlic, lemon juice, remaining 1 tablespoon olive oil and salt. Stir to combine. Taste, and add more lemon juice and/or salt if necessary.
To assemble, use a fork to fluff up the squash and make it easier to eat. Then divide the chickpea salad between the squash "bowls" and top each one with a generous drizzle of pesto. Finish with a sprinkle of chopped herbs and cheese, if desired. Serve immediately.
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