Italian · Lunch · Dinner
Spaghetti Squash with Marinara
Tender roasted spaghetti squash strands twirled with a bright garlicky tomato sauce and fresh basil. It is a light, vegetable-packed answer to a bowl of pasta.
- Prep
- 15 min
- Cook
- 45 min
- Total
- 60 min
- Serves
- 4
Calories come from: Carbs 67% · Fat 23% · Protein 10%
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Ingredients
For 4 servings- 1 medium (about 1.2 kg)spaghetti squash
- 1 tbsp, divided14 golive oil
- 1 medium110 gyellow onion, finely chopped
- 3 cloves9 ggarlic, minced
- 1 can (28 oz)794 gcanned crushed tomatoes
- 1 tspdried oregano
- 1/4 tspred pepper flakes (optional)
- 1/2 tsp, dividedsalt
- 1/4 tspblack pepper
- 1/4 cup loosely packed10 gfresh basil leaves, torn
- 2 tbsp10 gnutritional yeast (optional)
Steps
- 1
Heat the oven to 200 °C / 400 °F and line a baking tray with parchment.
- 2
Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds.
- 3
Brush the cut sides with 1 tsp of the olive oil and sprinkle with 1/4 tsp of the salt and the black pepper.
- 4
Place the halves cut side down on the tray and roast for 40-45 minutes, until the flesh is tender when pierced with a fork.
- 5
Meanwhile, warm the remaining olive oil in a saucepan over medium heat.
- 6
Add the onion and cook for 5-6 minutes, stirring, until soft and translucent.
- 7
Stir in the garlic, oregano and red pepper flakes and cook for 1 minute until fragrant.
- 8
Pour in the crushed tomatoes, add the remaining salt and bring to a gentle simmer.
- 9
Simmer the sauce, partly covered, for 20-25 minutes, stirring now and then, until slightly thickened.
- 10
Let the roasted squash cool for 5 minutes, then scrape the flesh into strands with a fork.
- 11
Stir half the basil into the sauce and taste for seasoning.
- 12
Divide the squash strands between bowls and spoon the marinara over the top.
- 13
Finish with the remaining basil and a sprinkle of nutritional yeast, if using.
Swaps, storage and make-ahead
Swaps
- Stir a can of drained white beans or a cup of cooked lentils into the sauce for a heartier vegan meal.
- Use grated Parmesan instead of nutritional yeast if you don't need it to be vegan or dairy-free. Traditional Parmesan is made with animal rennet, so choose a vegetarian hard cheese to keep it vegetarian.
- Swap the crushed tomatoes for no-salt-added crushed tomatoes and season to taste at the end.
- Use 1 tsp dried basil in the sauce if fresh basil is hard to find, adding it with the oregano.
Storage
Refrigerate leftovers within 2 hours, ideally keeping the squash and sauce in separate airtight containers, and eat within 3 to 4 days, reheating until steaming hot. The sauce freezes well for up to 3 months, but the squash strands turn watery when frozen, so it is best not to freeze them.
Make ahead
Make the marinara up to 4 days ahead and keep it in the fridge, or freeze it. You can also roast and shred the squash a day or two ahead, then reheat it in a pan or microwave until steaming before topping with hot sauce and fresh basil.
Nutrition values are for the recipe as written.
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Allergens and nutrition
No major allergens in the ingredients.
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (535 g) | Per 100 g | |
|---|---|---|
| Calories | 203 kcal | 38 kcal |
| Protein | 5.7 g | 1.1 g |
| Carbohydrates | 38.8 g | 7.3 g |
| of which sugars | 18.2 g | 3.4 g |
| Fiber | 9 g | 1.7 g |
| Fat | 5.8 g | 1.1 g |
| of which saturated | 0.9 g | 0.2 g |
| Sodium | 713 mg | 133 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
