Mediterranean Spaghetti Squash Medley
Experience the delightful flavors of summer with this Mediterranean Spaghetti Squash Medley. This vibrant dish features roasted spaghetti squash strands tossed with fresh cherry tomatoes, fragrant basil, and a hint of garlic. Finished with crumbled feta or creamy goat cheese and nutty pine nuts, this healthy recipe is not only low in carbohydrates but also packed with nutrients. Perfect as a light dinner or a side dish, it's a fantastic way to impress your family and friends with a colorful, delicious, and nutritious meal. Share this delightful dish at your next gathering!
4
Servings
N/A
Calories
10
Ingredients
Ingredients
Spaghetti squash
2 lbs (halved lengthwise and seeded)
Cherry tomatoes
2 cups (thinly sliced)
Fresh basil leaves
1/2 cup (shredded, plus additional sprigs for garnish)
Feta cheese or goat cheese
1/4 cup (crumbled)
Garlic
2 cloves (minced)
Olive oil
2 tablespoons (for sautéing)
Dried oregano
1 teaspoon
Salt
1/2 teaspoon
Black pepper
1/2 teaspoon (freshly ground)
Pine nuts
1/2 cup (toasted)
Instructions
1
Begin by prepping the spaghetti squash: place the halved squash cut side down in a 2-quart microwave-safe dish.
2
Pour in 1/2 cup of water and cover the dish securely with plastic wrap. Cut four small slits in the plastic wrap to create steam vents.
3
Microwave on high for about 12 minutes, rotating the dish halfway through. The squash should be tender when touched.
4
Allow the squash to stand covered for 3 to 5 minutes to finish cooking.
5
While the squash is cooling, combine the cherry tomatoes, shredded basil, crumbled feta or goat cheese, minced garlic, olive oil, dried oregano, salt, and black pepper in a large mixing bowl. Mix gently to combine.
6
Once the squash is cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands and add them to the tomato mixture. Toss everything gently to combine.
7
To serve, garnish the dish with toasted pine nuts and additional slivers of fresh basil if desired.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Spaghetti Squash Medley?
It is a vibrant, low-carb dish featuring roasted spaghetti squash strands tossed with fresh cherry tomatoes, basil, garlic, and feta cheese.
Is this recipe suitable for vegetarians?
Yes, this recipe is categorized as Vegetarian Pasta.
Can I make this recipe vegan?
Yes, you can make it vegan by omitting the cheese or using a plant-based feta or goat cheese alternative.
How many servings does this recipe make?
This recipe is designed to serve 4 people.
Is this dish gluten-free?
Yes, all the ingredients listed in this recipe are naturally gluten-free.
How do I prepare the spaghetti squash in the microwave?
Place the halved squash cut side down in a dish with 1/2 cup water, cover with plastic wrap with steam vents, and microwave for 12 minutes.
What size spaghetti squash do I need?
The recipe calls for a 2 lb spaghetti squash, halved lengthwise and seeded.
What can I use instead of pine nuts?
If you do not have pine nuts, you can use toasted walnuts or slivered almonds as a nutty substitute.
Should the tomatoes be cooked?
No, the thinly sliced cherry tomatoes are mixed into the squash raw to maintain their fresh summer flavor.
Which cheese works best for this medley?
You can use either crumbled feta cheese for a salty tang or goat cheese for a creamier texture.
How do I get the 'spaghetti' strands out of the squash?
Once the squash is cooked and slightly cooled, use a fork to scrape the flesh into spaghetti-like strands.
What herbs are used in this recipe?
The recipe uses a combination of fresh shredded basil and dried oregano.
How much garlic is required?
The recipe requires 2 cloves of minced garlic.
Is this a low-carbohydrate meal?
Yes, spaghetti squash is a nutrient-dense, low-carbohydrate alternative to traditional pasta.
How should I garnish the dish?
Garnish with toasted pine nuts and additional slivers of fresh basil before serving.
Why do I need to let the squash stand after microwaving?
Allowing it to stand covered for 3 to 5 minutes ensures the squash finishes cooking and reaches the desired tenderness.
Can I use olive oil for this recipe?
Yes, 2 tablespoons of olive oil are used to bind the ingredients and add a Mediterranean flavor profile.
What is the preparation for the cherry tomatoes?
The cherry tomatoes should be thinly sliced before being added to the mixing bowl.
Does the recipe use dried or fresh basil?
It uses 1/2 cup of fresh shredded basil leaves for the best aromatic flavor.
Can I serve this as a side dish?
Yes, it works perfectly as either a light main dinner or a nutritious side dish.
What type of pepper should I use?
The recipe suggests 1/2 teaspoon of freshly ground black pepper.
Is this recipe considered easy?
Yes, it is tagged as an 'easy recipe' due to its simple preparation and quick microwave cooking method.
How many ingredients are in this dish?
There are 10 total ingredients including the squash, vegetables, cheese, and seasonings.
Is the squash skin edible?
While the skin is used as a bowl for cooking, only the inner flesh scraped into strands is typically eaten.
Can I add extra protein?
Yes, although not in the original recipe, you could add chickpeas or grilled chicken to increase the protein content.
What flavor profile does this dish have?
It has a Mediterranean flavor profile characterized by garlic, oregano, basil, olive oil, and feta.
Can I use a regular oven instead of a microwave?
Yes, you can roast the squash in an oven at 400 degrees Fahrenheit until tender if you prefer not to microwave.
How do I toast pine nuts?
You can toast them in a dry pan over medium heat for 2-3 minutes until golden brown and fragrant.
Is this recipe good for summer?
Yes, it is highlighted as a fantastic summer dish because of the fresh tomatoes and basil.
What is the best way to mix the ingredients?
Toss the squash strands gently with the tomato and cheese mixture to avoid breaking the strands too much.