Spaghetti Squash is a fall/winter vegetable with a mild nutty flavor and an impressive nutrient profile providing 42 calories, 1g of protein, 10g of carbohydrates, and 0.4g of fat. It has an excellent source of vitamin A, C, B vitamins, manganese fiber, and antioxidants.
Antioxidants are powerful compounds that can help protect your body from free radicals, which are unstable molecules that can cause damage to your cells from oxidative stress.
Closely related to pumpkin, zucchini, and other types of squash, spaghetti squash comes in many sizes, shapes, and colors, ranging from off-white to dark orange. Loaded with nutrients Spaghetti Squash has many health benefits.
Down on the Farm cooking with my sister Cindy in Elk, NJ. I didn't think she could boil water, but she has surprised me with some wonderful gluten free dairy free.
Sauteed Vegetables with Black Beans over Spaghetti Squash topped with Feta Cheese – Excellent!
Down on the Farm cooking with my sister Cindy in Elk, NJ. She has totally surprised me with some wonderful gluten free dairy free vegetarian delights. This recipe is Quick, Easy, Tasty and Healthy.
PREPARATION 50-minutes – makes 4 to 6 servings
EQUIPMENT: Glass Baking dish with cover, 1-quart saucepan, large sauté skillet, rotary food cutter
INGREDIENTS:
- 1 spaghetti squash cut in half
- 1 tablespoon olive oil
BLACK BEANS
- 1 teaspoon olive oil
- 1 teaspoon unsalted butter
- ½ onion chopped #2 cutter cone
- 3 cloves garlic minced
- ½ cup roasted red pepper chopped
- ½ teaspoon red pepper seeds (optional)
- 1 16-ounce can black beans
SAUTÉED VEGETABLES
- 1 tablespoon Olive oil
- ½ onion chopped #2 cutting cone
- 3 gloves garlic minced
- 1 zucchini or yellow squash sliced #4 cutting cone
- ½ cup sliced mushrooms sliced #4 cutting cone
- 5 San Marzano (plum) tomatoes seeded and chopped
- 1 cup FETA Cheese crumbled
- ½ cup fresh Basil chiffonnade cut
SPAGHETTI SQUASH
Preheat oven to 375°F. Cut spaghetti squash in half and remove seeds. Rub with olive oil and place in a glass baking dish meat side to the glass surface. Cover and bake for 30-40 minutes, or until done.
BLACK BEANS
In the small saucepan sauté the onions, garlic, roasted red pepper, and hot pepper seeds (optional) in olive oil over medium heat 275ᵒF until tender 4 to 5 minutes. Add the black beans stir to combine and reduce the heat to medium-low heat 200ᵒF. Covered vent open.
SAUTEED VEGETABLES
In the skillet sauté onion, garlic, sliced zucchini, mushrooms, and tomatoes in olive oil. Cook 12 to 15 minutes until vegetables are to desired doneness.
TO SERVE; shred spaghetti squash with a fork and place on individual serving plates. Top with black bean mixture and sautéed vegetables. Serve with a sprinkle of crumbled feta cheese and chopped basil.