Sautéed Vegetables with Black Beans over Spaghetti Squash, topped with Feta
A colorful, nutrient-packed vegetarian dish made simple with Health Craft Waterless Cookware.
This recipe isn’t just dinner, it’s a celebration of fresh flavors, vibrant colors, and wholesome nutrition. With Health Craft’s exceptional waterless cookware, you can sauté vegetables to perfection while preserving their natural vitamins, minerals, and antioxidants. Minimal water and oil mean maximum taste and nutrition, making healthy cooking both easy and delicious.
The Star Ingredient: Spaghetti Squash
A fall/winter favorite, spaghetti squash has a mild, nutty flavor and an impressive nutrient profile:
- 42 calories per cup
- 1g protein, 10g carbohydrates, 0.4g fat
- Excellent source of vitamins A & C, B vitamins, manganese, fiber, and antioxidants
Closely related to pumpkin, zucchini, and other squash, it comes in many shapes and colors—from pale ivory to deep orange. Its antioxidants help protect the body from oxidative stress caused by free radicals, contributing to long-term health.
A Family Cooking Memory
Down on the farm in Elk, NJ, I cooked this dish with my sister Cindy. Honestly, I didn’t think she could boil water—but she surprised me with some incredible gluten-free, dairy-free, vegetarian creations. This one? Excellent! Quick, easy, tasty, and healthy.
Recipe
Preparation: 50 minutes
Servings: 4–6
Equipment: Glass baking dish with cover, 1-quart saucepan, large sauté skillet, rotary food cutter
Ingredients
Spaghetti Squash
- 1 spaghetti squash, cut in half
- 1 tbsp olive oil
Black Beans
- 1 tsp olive oil
- 1 tsp unsalted butter
- ½ onion, chopped (#2 cutter cone)
- 3 cloves garlic, minced
- ½ cup roasted red pepper, chopped
- ½ tsp red pepper flakes (optional)
- 1 (16-oz) can black beans
Sautéed Vegetables
- 1 tbsp olive oil
- ½ onion, chopped (#2 cutter cone)
- 3 cloves garlic, minced
- 1 zucchini or yellow squash, sliced (#4 cutter cone)
- ½ cup mushrooms, sliced (#4 cutter cone)
- 5 San Marzano (plum) tomatoes, seeded & chopped
- 1 cup feta cheese, crumbled
- ½ cup fresh basil, chiffonade
Directions
Spaghetti Squash
- Preheat oven to 375°F.
- Cut squash in half, remove seeds, and rub with olive oil.
- Place cut-side down in a covered glass baking dish.
- Bake 30–40 minutes, or until tender.
Black Beans
- In a 1-quart saucepan, sauté onion, garlic, roasted red pepper, and red pepper flakes in olive oil over medium heat (275°F) for 4–5 minutes.
- Add black beans, stir, reduce to low heat (200°F), cover (vent open).
Sautéed Vegetables
- In a large skillet, sauté onion, garlic, zucchini, mushrooms, and tomatoes in olive oil.
- Cook 12–15 minutes or until vegetables reach desired doneness.
To Serve
- Use a fork to shred spaghetti squash into strands and portion onto plates.
- Top with black bean mixture, then sautéed vegetables.
- Sprinkle with crumbled feta and fresh basil.
Chef’s Tip:
For a completely dairy-free version, skip the feta or replace it with a plant-based alternative.