Spaghetti squash primavera is a delightful, healthy, and light dish that is perfect for any time of the year. It is a creative spin on the classic pasta primavera, where spaghetti squash replaces the pasta for a low-carb option. The colorful vegetables and savory marinara sauce add layers of flavor that pair perfectly with the unique texture of the spaghetti squash.
Few ingredients like spaghetti squash and shallots might not be everyday items in your pantry. Spaghetti squash is a winter vegetable known for its unique texture that, when cooked, separates into spaghetti-like strands. It is commonly found in the produce aisle of most supermarkets during the fall and winter. Shallots are a type of onion, and they have a mild, sweet flavor that’s not as powerful as a regular onion. They are typically nestled with the garlic and onions in the supermarket.
Ingredients for the Spaghetti Squash Primavera
Spaghetti squash: Its unique texture makes it a perfect low-carb substitute for traditional spaghetti. It has a mild flavor that picks up the taste of what it's cooked with.
Olive oil: Used for sautéing the vegetables, it adds a smooth, rich flavor.
Shallots: They are a type of onion with a mild, sweet taste.
Garlic: Adds a fragrant flavor to the dish.
Red onion, celery, and carrots: These are the base vegetables, adding texture and taste.
Broccoli florets and zucchini: These add color, texture, and are packed with nutrients.
Marinara sauce: This is the base sauce, it adds a tangy, rich tomato flavor.
Pecorino Romano: A hard, salty Italian cheese, made out of sheep's milk.
Fresh mozzarella: This creamy, soft cheese adds a delightful chewiness to the dish.
One reader, Adair Mchugh says:
This spaghetti squash primavera recipe is a game-changer! The blend of fresh veggies and savory marinara sauce creates a burst of flavors. The squash strands are a perfect low-carb alternative to pasta. It's a healthy and satisfying dish that I can't get enough of!
Key Techniques for Mastering Spaghetti Squash Primavera
How to prepare spaghetti squash: Cut the squash in half lengthwise, scoop out the seeds and membrane, then season lightly with salt and black pepper before baking.
How to sauté vegetables: Heat oil in a sauté pan over medium-low heat, then add shallots, garlic, red onion, celery, and carrots. Cook for 5 minutes, stirring, before adding broccoli and zucchini. Season with salt and pepper to taste.
How to assemble and bake: Divide the vegetables into casserole dishes or the shells of the spaghetti squash, then place under the broiler or in a hot oven until the cheese melts.
How To Make Spaghetti Squash Primavera
No meat and loaded with veggies! This spaghetti squash primavera is cooked with broccoli, carrots, and zucchini with Pecorino Romano.
Serves:
Ingredients
- 1small spaghetti squash,2 cups cooked
- 1tspolive oil
- 1tbspshallots,minced
- 1clovegarlic,crushed
- ¼cupred onion,diced
- ¼cupcelery,diced
- ¼cupcarrots,diced
- 1cupbroccoli florets
- ½cupzucchini,diced
- 2cupsmarinara sauce,homemade
- ½tbspPecorino Romano,grated or any good quality cheese
- 3ozfresh mozzarella
Instructions
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Preheat oven to 400 degrees F.
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Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper.
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Bake for about 1 hour, or longer if needed, on a baking sheet, cut side down.
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Once cooked, use a fork to scrape the strands out into a bowl.
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In a medium saute pan heat the oil over medium-low heat. Add the shallots, garlic, red onion, celery, and carrots and cook for 5 minutes, stirring.
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Add the broccoli and zucchini and season with salt and pepper to taste.
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Add the marinara sauce, increase heat to medium and simmer for about 3 to 4 minutes until the vegetables are tender-crisp.
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Add 2 cups of the spaghetti squash, Pecorino Romano, and stir. Adjust the salt and pepper to taste, and cook for 1 minute.
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Divide the vegetables into two small casserole dishes, or use the shells of the spaghetti squash to make boats, then place under the broiler or in a hot oven until the cheese melts.
Recipe Notes
For a faster method using the microwave, stab the squash with a knife all around and place on a microwave safe dish. Microwave for 7 to 9 minutes or the skin gives when cut with a knife.
Nutrition
- Calories: 369.09kcal
- Fat: 17.39g
- Saturated Fat: 6.95g
- Trans Fat: 0.01g
- Monounsaturated Fat: 5.68g
- Polyunsaturated Fat: 2.40g
- Carbohydrates: 39.22g
- Fiber: 8.50g
- Sugar: 22.08g
- Protein: 16.88g
- Cholesterol: 41.02mg
- Sodium: 1462.49mg
- Calcium: 384.09mg
- Potassium: 1369.72mg
- Iron: 3.37mg
- Vitamin A: 360.77µg
- Vitamin C: 50.74mg
Expert Advice for Perfecting Your Spaghetti Squash Primavera
When preparing the spaghetti squash, ensure to scrape out all the strands gently with a fork. This will help to maintain the spaghetti-like structure of the squash. Overly aggressive scraping can result in mushy squash, which won't hold up as well when mixed with the other ingredients. Also, when sautéing the vegetables, remember to keep the heat at medium-low. This allows the vegetables to cook evenly without burning, preserving their crunch and vibrant colors. Lastly, when melting the mozzarella on top, keep a close eye on it. The cheese should be bubbly and slightly golden, not burnt.
Time-Saving Tips for Preparing This Recipe
Prep ahead: Prepare the spaghetti squash in advance and store it in the refrigerator until ready to use. This will save time when you're ready to cook the dish.
Use pre-cut vegetables: Consider using pre-cut vegetables to save time on chopping and preparation.
One-pot cooking: Consider cooking the spaghetti squash primavera in one pot to minimize clean-up and save time.
Batch cooking: Make a larger batch of the dish and store the leftovers for quick and easy meals throughout the week.
Quick-cooking methods: Utilize quick-cooking methods such as using a pressure cooker or microwave to cook the spaghetti squash to save time.
Substitute Ingredients For Spaghetti Squash Primavera Recipe
spaghetti squash - Substitute with zucchini noodles: Zucchini noodles can be used as a low-carb alternative to spaghetti squash, providing a similar texture and mild flavor.
olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a mild flavor, making it a suitable replacement for olive oil in this recipe.
shallots - Substitute with onion: Onion can be used as a substitute for shallots, providing a similar flavor profile to the dish.
garlic - Substitute with garlic powder: Garlic powder can be used as a convenient substitute for fresh garlic, providing a similar flavor without the need for mincing.
red onion - Substitute with yellow onion: Yellow onion can be used as a substitute for red onion, offering a slightly milder flavor.
celery - Substitute with bell pepper: Bell pepper can add a similar crunch and mild flavor to the dish, serving as a substitute for celery.
carrots - Substitute with sliced bell peppers: Sliced bell peppers can provide a similar crunch and color to the dish, replacing the carrots.
broccoli florets - Substitute with cauliflower florets: Cauliflower florets can be used as a substitute for broccoli, offering a similar texture and ability to absorb flavors.
zucchini - Substitute with yellow squash: Yellow squash can be used as a substitute for zucchini, providing a similar texture and flavor to the dish.
marinara sauce - Substitute with tomato sauce with Italian seasoning: Tomato sauce with Italian seasoning can be used as a substitute for marinara sauce, providing a similar flavor profile.
pecorino romano - Substitute with parmesan cheese: Parmesan cheese can be used as a substitute for pecorino romano, offering a similar salty and nutty flavor.
fresh mozzarella - Substitute with shredded mozzarella: Shredded mozzarella can be used as a substitute for fresh mozzarella, providing a similar meltability and flavor to the dish.
Plating Ideas for a Stunning Primavera Dish
Elevate the spaghetti squash: Gently twirl the strands of spaghetti squash into a neat, elevated mound on the plate, creating a visually appealing base for the dish.
Garnish with fresh herbs: Sprinkle finely chopped parsley and basil over the top of the dish for a pop of color and a burst of fresh flavor.
Create a vegetable medley: Arrange the vibrant, sautéed vegetables in an artful manner around the spaghetti squash, creating a visually stunning and balanced composition.
Melt the mozzarella: Place a few slices of fresh mozzarella strategically over the top of the dish, allowing it to gently melt and create a luscious, creamy texture.
Drizzle with olive oil: Finish the dish with a delicate drizzle of high-quality olive oil to add a luxurious sheen and a touch of richness to the presentation.
Sprinkle with pecorino romano: Lightly dust the dish with freshly grated pecorino romano, adding a final touch of savory, nutty flavor and a hint of elegance.
Serve in individual casserole dishes: Present the dish in individual, elegant casserole dishes, allowing each guest to enjoy their own beautifully plated portion.
Use spaghetti squash shells as serving vessels: For a unique and creative presentation, serve the primavera in the hollowed-out spaghetti squash shells, showcasing the natural beauty of the ingredient.
Essential Kitchen Tools for Making Spaghetti Squash Primavera
- Oven: An essential appliance for baking and roasting dishes.
- Baking sheet: A flat, metal sheet used for baking and roasting in the oven.
- Fork: A utensil with prongs used for scraping the strands out of the spaghetti squash.
- Saute pan: A wide, flat-bottomed pan with tall sides, used for sautéing and frying ingredients.
- Bowl: A round, deep dish used for holding the scraped spaghetti squash strands.
- Casserole dish: A deep, oven-safe dish used for baking and serving dishes.
- Broiler: An overhead heating element in the oven used for melting cheese and browning dishes.
- Utensils: Various kitchen tools used for cooking and serving, such as spatulas, spoons, and tongs.
Storing and Freezing Guidelines for Spaghetti Squash Primavera
To store leftover spaghetti squash primavera, allow it to cool completely to room temperature before transferring it to an airtight container. Refrigerate for up to 3-4 days.
When reheating, add a splash of water or marinara sauce to help moisten the dish and prevent it from drying out. Reheat in the microwave or in a skillet over medium heat until warmed through.
To freeze, portion the cooled spaghetti squash primavera into freezer-safe containers or resealable bags. Label with the date and contents, and freeze for up to 2-3 months.
To reheat from frozen, thaw the spaghetti squash primavera in the refrigerator overnight. Reheat in the microwave or in a skillet over medium heat, adding a little water or marinara sauce if needed to help restore moisture.
Pro tip: When freezing, consider portioning the spaghetti squash primavera into individual serving sizes for easy reheating and quick meals later on.
The Best Methods for Reheating Spaghetti Squash Primavera
Preheat your oven to 350°F (175°C). Place the leftover spaghetti squash primavera in an oven-safe dish and cover it with aluminum foil. Bake for 15-20 minutes, or until heated through. This method helps to retain the moisture and prevent the spaghetti squash from drying out.
If you prefer a crispy top, remove the foil during the last 5 minutes of reheating and sprinkle some extra pecorino romano or mozzarella cheese on top. Return the dish to the oven and broil for 2-3 minutes, or until the cheese is melted and bubbly.
For a quicker reheating option, use the microwave. Transfer the leftover spaghetti squash primavera to a microwave-safe dish and cover it with a damp paper towel. Microwave on high for 1-2 minutes, stirring halfway through, until heated to your desired temperature.
If you want to add some extra flavor and freshness to your reheated dish, consider sautéing some additional vegetables like bell peppers, mushrooms, or spinach in a pan with a little olive oil and garlic. Once the vegetables are tender, add the leftover spaghetti squash primavera to the pan and toss everything together until heated through.
For a cold leftovers option, transform your spaghetti squash primavera into a refreshing salad. Shred the cold spaghetti squash with a fork and toss it with some fresh cherry tomatoes, cucumber, red onion, and a light vinaigrette dressing. This makes for a delicious and healthy lunch or side dish.
Interesting Trivia About Spaghetti Squash Primavera
Spaghetti squash is a great source of vitamins and minerals, including vitamin C, vitamin A, potassium, and fiber. It's also low in calories, making it a healthy alternative to traditional pasta.
Budget-Friendly: Is Spaghetti Squash Primavera Cost-Effective?
This spaghetti squash primavera recipe is highly cost-effective for a household. The main ingredient, spaghetti squash, is budget-friendly and nutritious. The addition of various vegetables makes it a healthy and economical choice. The use of seasonal vegetables can further reduce the cost. The recipe offers a delightful and satisfying meal for a family of four at an approximate cost of $10. The overall verdict rating for this recipe is 9/10, considering its affordability, nutritional value, and delicious taste.
Is Spaghetti Squash Primavera Healthy?
This spaghetti squash primavera recipe is a healthy and nutritious dish. Here's why:
- Spaghetti squash is a low-calorie, nutrient-dense vegetable that provides fiber, vitamins (A, C, and B6), and minerals (potassium and manganese).
- The recipe includes a variety of vegetables like broccoli, zucchini, carrots, and celery, which offer additional fiber, vitamins, and minerals.
- Using a homemade or store-bought marinara sauce can provide antioxidants like lycopene, which is beneficial for heart health.
- The recipe uses olive oil in moderation, which is a healthy source of monounsaturated fats.
- Pecorino Romano and fresh mozzarella add flavor and some calcium to the dish, but the amounts used are relatively small, keeping the overall saturated fat content low.
To make this recipe even healthier, consider the following suggestions:
- Use a whole wheat or legume-based pasta instead of spaghetti squash for added protein and fiber
- Increase the proportion of vegetables to spaghetti squash for more nutrients and fiber
- Opt for a low-sodium marinara sauce or make your own to control the salt content
- Add lean protein sources like grilled chicken, shrimp, or tofu to make it a more balanced meal
- Sprinkle the dish with fresh herbs like basil or parsley for added flavor and antioxidants
Our Editor's Take on Spaghetti Squash Primavera
The spaghetti squash primavera recipe is a delightful and wholesome dish that beautifully combines the natural sweetness of spaghetti squash with a medley of vibrant vegetables. The cooking process is well-structured, allowing the flavors to meld together harmoniously. The use of pecorino romano and fresh mozzarella adds a rich and indulgent touch, elevating the overall dish. The incorporation of shallots and garlic infuses a depth of flavor, while the marinara sauce ties everything together. This recipe is a celebration of seasonal produce and is sure to impress with its satisfying textures and delightful flavors.
Enhance Your Spaghetti Squash Primavera Recipe with These Unique Side Dishes:
Delicious Alternatives to Spaghetti Squash Primavera
Appetizer and Dessert Ideas to Complement Your Primavera Dish
Why trust this Spaghetti Squash Primavera Recipe:
This recipe offers a delightful twist on a classic pasta dish, using spaghetti squash as a healthy and flavorful alternative. The combination of fresh vegetables and savory marinara sauce creates a burst of vibrant flavors and textures. The use of pecorino romano and fresh mozzarella adds a rich and indulgent touch. With a focus on wholesome ingredients and a meticulous cooking process, this spaghetti squash primavera promises a satisfying and nutritious dining experience.
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