Spaghetti Squash with Beans & Spinach (serves 4)

  • 1 med-lg spaghetti squash (~8-10” long & 6” diameter)
  • 2 small red onions, diced
  • 1.5 cups cooked canellini beans (shortcut: organic canned – BPA free lining)
  • 8 cups baby spinach
  • 2 cups tomato sauce
  • 3 cloves garlic, minced or pressed
  • ¼ cup fresh chopped basil (or 1-2 Tbs dried)
  • 2 Tbs olive oil
  • ¼ tsp salt
  • chili flakes to taste

This vegan dish will satisfy everyone who craves a bowl of spaghetti – without the ill-effects. Packed with Vitamins A & C, iron, potassium & fibre, this recipe earns bonus points for nutritional content. And, it’s gluten & dairy free – though you’d never know it from the buttery feel and taste of the squash. For those following an anti-inflammatory or hypoallergenic diet: simply omit the tomato sauce and chili flakes, and add a little extra olive oil, garlic and fresh chopped basil. Perfect!

Heat oven to 400F. Using a chef’s knife, halve the squash lengthwise and use a spoon to scrape out the seeds and pulpy part. Roast face down on parchment-lined baking sheets until fork tender (~30 mins). You’ll know it’s ready if when you drag a fork width-wise across the flesh it separates out like strands of spaghetti.

Meanwhile, prepare other ingredients. Heat a large pan over medium heat. Add half the olive oil and sauté onions 2-3 mins until becoming soft & transparent. Add remaining olive oil, then add half the garlic and the spinach and sauté another 2 mins until spinach wilts. Add beans, and tomato sauce and simmer over medium-low heat for several minutes. Add separated spaghetti squash, salt, basil, remaining garlic and chili flakes as desired. Toss to combine and heat through. Adjust seasoning as needed.

Delicious as a main course paired with a salad, or top with a few ounces of grilled fish, chicken or tofu to up the protein content.

Nutrition Facts (per serving): 242 kcal, 8.9 g fat, 35.8 g carbohydrate, 7.6 g fibre, 7.0 g sugar, 9.3 g protein, vitamin A* 125%, calcium* 16%, vitamin C* 54%, iron* 27% (* based on a 2000 calorie diet).

High in fibre, iron, manganese, magnesium, potassium, Vitamins A & C.