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5 from 2 votes

Mediterranean Veggie Marinara Spaghetti Squash

Mediterranean Veggie Marinara Spaghetti Squash. These noodles do not taste like regular pasta, but are a healthier alternative. They do have a light squash taste, but will perfectly absorb any sauce and flavors you add to them. Cooking time for the spaghetti squash may vary, depending on its size and type of oven used. One 3 lb spaghetti squash can feed generously 2 adults.
Prep Time10 minutes
Cook Time45 minutes
Total Time1 hour
Course: Main
Servings: 2
Author: Lyubomira L

Ingredients

  • 1 medium spaghetti squash (3 lb)
  • olive oil spray (I use Misto) to oil the inside of the squash
  • salt and pepper t taste
  • 2 tbsp olive oil to sauté vegetables
  • 1 1/2 cups marinara sauce ( or you can make your own)
  • 1 medium zucchini chopped
  • 2 cups sliced mushrooms (white or baby bella)
  • 1 medium onion diced
  • 12 Kalamata olives (or more)
  • 1/2 cup crumbled feta cheese
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • parsley and scallions for garnishing
  • Homemade Marinara: (In case you have time and would like to make your own, see below)
  • 2 cups peeled and diced tomatoes
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp basil
  • 1/2 tsp dried parsley
  • 1/2 diced yellow onion
  • 2 garlic cloves
  • 2 tbsp olive oil

Instructions

  • To bake spaghetti squash: Preheat oven to 400 F (200 C). Cut squash in half and scoop out seeds using a spoon. Spray the inside with olive oil and season with some salt and black pepper.
  • Lay skin side down on a baking sheet lined with aluminum foil or Silpat. Bake for around 45 minutes, until it is cooked to a touch with a fork. Take out of the oven and set aside until it is cool enough to handle. Using a fork, scrape flesh in long strands. Place strands in serving bowls.
  • While squash is baking, heat 2 tbsp olive oil in a sauté pan over medium heat. Add sliced mushrooms and cook for 5 minutes, until they are browned and liquid has evaporated. Place them in a bowl.
  • In the same pan, add more olive oil if necessary and cook zucchini and onions for 5 minutes. Add basil and oregano and stir. Move zucchini and onions to the bowl with mushrooms and season with salt and pepper.
  • Warm up marinara sauce if you are using store bought and place on top of spaghetti. Add vegetables, feta cheese and olives to each bowl. Garnish with parsley and scallions, or even fresh basil.
  • Marinara sauce: If you are planning to prepare your own marinara sauce, here is how: In a deep pan heat olive oil over medium heat and cook onion for 5 minutes. Add garlic and cook for 1 more minute. Then add tomatoes, salt, pepper, parsley and basil and stir well. Simmer sauce uncovered until it gets thick (for 20 minutes). Add sauce on top of your pasta.

Notes

Mediterranean Veggie Marinara Spaghetti Squash. These noodles do not taste like regular pasta, but are a healthier alternative. They do have a light squash taste, but will perfectly absorb any sauce and flavors you add to them. Cooking time for the spaghetti squash may vary, depending on its size and type of oven used.

Nutrition

Calories: 741kcal | Carbohydrates: 80g | Protein: 19g | Fat: 44g | Saturated Fat: 11g | Cholesterol: 33mg | Sodium: 3058mg | Potassium: 2400mg | Fiber: 19g | Sugar: 40g | Vitamin A: 3300IU | Vitamin C: 74.2mg | Calcium: 433mg | Iron: 5.8mg