Mediterranean Stuffed Spaghetti Squash
This Mediterranean Stuffed Spaghetti Squash is a vibrant and healthy dish that showcases the best of seasonal vegetables and the rich flavors of the Mediterranean. Inspired by a scrumptious recipe from The Pit Stop in New York, this meal combines the unique texture of spaghetti squash with a colorful assortment of veggies, aromatic herbs, and a luscious marinara sauce. Each mouthful bursts with freshness, making it an ideal dish for both weeknight dinners and special occasions. Topped with creamy mozzarella and a sprinkle of parmesan, this delightful recipe ensures a satisfying vegetarian experience that is equally pleasing to both vegetarians and meat-lovers alike.
4
Servings
N/A
Calories
19
Ingredients
Ingredients
Spaghetti squash
1 (halved and seeds removed)
Zucchini
1 (diced)
Yellow squash
1 (diced)
Red pepper
1 (diced)
Eggplant
1 small (diced (optional))
White onion
1 (diced)
Carrot
1 (peeled and diced)
Celery rib
1 (diced)
Broccoli
1 small head (chopped)
Asparagus spears
4 (trimmed and chopped)
Cauliflower
1/2 head (chopped)
Fresh herbs (tarragon, thyme, parsley)
1 ounce (chopped)
Marinara sauce
24 ounces (or 3 cups homemade)
Fresh mozzarella ball
1 (sliced)
Garlic cloves
3 (minced)
Shallot (red onion)
1 (diced)
Salt & pepper
to taste (for seasoning)
Extra virgin olive oil
as needed (for sautéing)
Parmesan cheese
1 ounce (grated (for topping))
Instructions
1
Preheat your oven to 350°F (175°C).
2
Begin by carefully slicing the spaghetti squash in half lengthwise. Remove all seeds with a spoon, ensuring a clean shell for stuffing later.
3
Bring a large pot of water to a rolling boil and gently place the squash halves cut-side down into the water. Allow to cook for 10 minutes until slightly softened.
4
While the squash is boiling, prepare the vegetables. Dice the zucchini, yellow squash, red pepper, onion, carrot, celery, and broccoli into bite-sized pieces, and chop the asparagus and cauliflower into small florets.
5
In a large skillet, heat a generous drizzle of extra virgin olive oil over medium heat. Add the diced onions and minced garlic, sautéing until fragrant and softened, about 3-4 minutes.
6
Add all the diced vegetables and herbs to the pan, seasoning with salt and pepper. Cook for an additional 5-7 minutes, stirring occasionally until the veggies are tender yet still vibrant.
7
Once the spaghetti squash is done, carefully remove it from the boiling water and place it on a cutting board to cool. Using a fork, scrape the inside of each half to create spaghetti-like strands and transfer them to a large mixing bowl.
8
Add the sautéed vegetables and 1 cup of marinara sauce to the bowl and toss until well combined.
9
Spoon the mixture back into the hollowed spaghetti squash shells. Top generously with thick slices of fresh mozzarella and pour the remaining marinara sauce (about 2 cups) over the top.
10
Place the stuffed squash halves on a baking sheet and bake in the preheated oven for 10 minutes, or until the cheese is melted and bubbly.
11
Remove from the oven and allow to cool slightly before serving. Enjoy this hearty, healthy dish!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Stuffed Spaghetti Squash?
This dish is a vibrant and healthy meal that combines spaghetti squash with a colorful assortment of seasonal vegetables, aromatic herbs, and marinara sauce.
Is this recipe suitable for vegetarians?
Yes, this recipe is entirely vegetarian and can be easily adapted for vegans by using plant-based cheese.
How many servings does this recipe yield?
This recipe is designed to produce 4 servings.
What are the primary vegetables used in the filling?
The filling includes zucchini, yellow squash, red pepper, onion, carrot, celery, broccoli, asparagus, and cauliflower.
What temperature should the oven be set to?
Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
How do you prepare the spaghetti squash for stuffing?
Slice the squash lengthwise, remove the seeds, boil the halves for 10 minutes, and then scrape the flesh into strands with a fork.
Can I add meat to this Mediterranean dish?
Yes, meat-lovers can add cooked ground turkey, beef, or Italian sausage to the vegetable mixture before stuffing.
What kind of cheese is used as a topping?
The recipe calls for fresh mozzarella slices and a sprinkle of grated parmesan cheese.
What fresh herbs are recommended for this recipe?
The recipe suggests using a mix of fresh tarragon, thyme, and parsley.
How much marinara sauce is required?
A total of 24 ounces, or approximately 3 cups of marinara sauce, is used.
How long does the final baking process take?
The stuffed squash should be baked for about 10 minutes until the cheese is melted and bubbly.
Is the eggplant mandatory for the filling?
No, eggplant is listed as an optional ingredient and can be omitted if desired.
How do I create the spaghetti-like strands from the squash?
After boiling, use a fork to scrape the inside of each squash half to pull the flesh into strands.
Can I use dried herbs instead of fresh ones?
Yes, though fresh herbs are preferred, you can use dried herbs by reducing the quantity to about one-third of the fresh amount.
Is this recipe considered low-carb?
Yes, using spaghetti squash instead of traditional pasta makes this a lower-carbohydrate meal option.
What type of onion is used in the recipe?
The recipe utilizes both a white onion and a shallot (or red onion) for flavor depth.
What is the best way to remove the squash seeds?
After cutting the squash in half, use a metal spoon to scoop out the seeds and fibrous pulp from the center.
Can I use a different type of squash?
This recipe is specifically intended for spaghetti squash because its flesh creates the characteristic noodle-like strands.
What oil should be used for sautéing?
Extra virgin olive oil is recommended for sautéing the aromatic vegetables.
Why is the squash boiled before baking?
Boiling the squash halves for 10 minutes softens the flesh enough to be easily scraped into strands before the assembly step.
Can I make this dish vegan-friendly?
Yes, simply substitute the mozzarella and parmesan with your favorite dairy-free vegan cheese alternatives.
How should I store leftover stuffed squash?
Leftovers should be stored in an airtight container in the refrigerator for up to three days.
Can I prepare the vegetables in advance?
Yes, you can dice all the vegetables and aromatics ahead of time to make the assembly process faster.
What size should the vegetables be diced?
Vegetables should be diced into bite-sized pieces to ensure they cook evenly and fit well within the squash shell.
How do I know when the vegetables are cooked enough?
The vegetables should be sautéed until they are tender but still retain their vibrant colors.
Can I use homemade marinara sauce?
Yes, 3 cups of homemade marinara is an excellent choice for this recipe.
Does this recipe include garlic?
Yes, the recipe includes 3 minced garlic cloves for a classic Mediterranean flavor profile.
Can I add a bit of heat to the recipe?
Adding red pepper flakes to the vegetable sauté is a great way to introduce a spicy kick to the dish.
What is the serving size for this recipe?
The serving size is typically half of a stuffed spaghetti squash, which accommodates four people with one large squash.
Can I bake the squash instead of boiling it initially?
Yes, you can roast the squash at 400°F for 40-50 minutes as an alternative to boiling, though it takes longer.