Savory Spaghetti Squash with Hearty Vegetable Tomato Sauce
Discover a delicious and nutritious way to enjoy your vegetables with this Spaghetti Squash topped with a hearty, homemade vegetable tomato sauce. This dish mimics the comforting texture of traditional pasta while providing all the benefits of fresh produce. Packed with Farmer's Market ingredients like ripe tomatoes, mushrooms, and colorful bell peppers, this meal is not only a celebration of flavors but also a feast for the eyes. Perfect for vegetarians and anyone looking to incorporate more vegetables into their diet, this delightful recipe has even won awards for its mouthwatering taste. Serve it as a fantastic main dish that your family will love, and let the natural sweetness of the squash shine through in every bite.
N/A
Servings
50
Calories
12
Ingredients
Ingredients
spaghetti squash
4 lbs (cut in half and seeds discarded)
fresh tomatoes
2 cups (chopped)
fresh mushrooms
1 cup (sliced)
green pepper
1 cup (diced)
carrot
1/2 cup (shredded)
red onion
1/4 cup (diced)
garlic cloves
2 (minced)
Italian seasoning
2 teaspoons (none)
black pepper
1/8 teaspoon (none)
olive oil
1 tablespoon (none)
tomato sauce
15 ounces (canned)
Parmesan cheese
to taste (grated, optional)
Instructions
1
Preheat your microwave and prepare a microwave-safe plate.
2
Carefully cut the spaghetti squash in half lengthwise, removing and discarding the seeds.
3
Place the squash halves cut side down on the microwave-safe plate. Microwave uncovered on high for 14-16 minutes or until the flesh is tender when pierced with a fork.
4
While the squash is cooking, heat olive oil in a large skillet over medium heat. Add chopped tomatoes, sliced mushrooms, diced green pepper, shredded carrot, diced red onion, minced garlic, Italian seasoning, and pepper. Sauté the mixture for 6-8 minutes or until the vegetables are tender.
5
Stir in the canned tomato sauce and heat through for an additional 2-3 minutes, allowing the flavors to meld.
6
Once the squash is cool enough to handle, use a fork to scrape and separate the flesh into spaghetti-like strands. Place the strands on a large serving platter.
7
Top the spaghetti squash with the rich vegetable tomato sauce, ensuring an even distribution. If desired, sprinkle with grated Parmesan cheese for added flavor and richness.
8
Serve immediately, and enjoy this nutritious and hearty dish.
Nutrition Information
2g
Fat
7.5g
Carbs
1.7g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main dish in this recipe?
The main dish is Savory Spaghetti Squash topped with a Hearty Vegetable Tomato Sauce.
How do I prepare the spaghetti squash?
Carefully cut the spaghetti squash in half lengthwise and discard the seeds.
How long should I microwave the spaghetti squash?
Microwave the squash halves uncovered on high for 14-16 minutes until the flesh is tender.
What size spaghetti squash is recommended?
The recipe calls for one 4 lb spaghetti squash.
Which vegetables are used in the tomato sauce?
The sauce includes fresh tomatoes, mushrooms, green pepper, shredded carrot, red onion, and minced garlic.
Is this recipe vegetarian?
Yes, this recipe is vegetarian and serves as a healthy pasta alternative.
What seasonings are used for the sauce?
The sauce is seasoned with Italian seasoning and black pepper.
How many calories are in a serving of this dish?
Each serving contains approximately 50 calories.
What kind of oil should be used to sauté the vegetables?
Use one tablespoon of olive oil for sautéing the vegetable mixture.
How do I create the spaghetti-like strands?
Once the squash is cool enough to handle, use a fork to scrape and separate the flesh into strands.
Can I add cheese to this recipe?
Yes, you can sprinkle grated Parmesan cheese over the top for added flavor and richness.
What type of tomato sauce should I use?
The recipe requires 15 ounces of canned tomato sauce to be stirred into the fresh vegetable mixture.
How long do the vegetables need to sauté?
Sauté the vegetables for 6-8 minutes or until they are tender.
How many grams of carbohydrates are in a serving?
There are 7.5g of carbohydrates per serving.
Is this recipe considered a 'Taste of Home' award winner?
Yes, it is tagged as a Taste of Home award winner.
How much fat is in this recipe?
The recipe contains 2g of fat per serving.
What is the protein content per serving?
There is 1.7g of protein per serving.
Should the squash be cooked face up or face down in the microwave?
The squash halves should be placed cut side down on a microwave-safe plate.
How many garlic cloves are needed?
The recipe calls for 2 minced garlic cloves.
What is the amount of Italian seasoning used?
The recipe uses 2 teaspoons of Italian seasoning.
How many ingredients are in this recipe?
There are a total of 12 ingredients used in this recipe.
Is this recipe vegan-friendly?
Yes, it is tagged as a vegan option, provided you omit the optional Parmesan cheese.
What color onion is used?
The recipe specifies using a red onion, diced.
How should the carrot be prepared?
The carrot should be shredded before being added to the skillet.
What is the quantity of fresh mushrooms needed?
You will need 1 cup of sliced fresh mushrooms.
Can I use fresh tomatoes for the sauce?
Yes, the recipe uses 2 cups of chopped fresh tomatoes in addition to the canned sauce.
Is this dish served hot or cold?
This dish should be served immediately while hot.
How long do I cook the sauce after adding the canned tomato sauce?
Heat the mixture for an additional 2-3 minutes after adding the canned tomato sauce.
Does the recipe use green or red peppers?
The recipe specifically calls for 1 cup of diced green pepper.
Is this recipe suitable for those looking for low-calorie options?
Yes, it is tagged as a low-calorie and healthy recipe choice.