Delve into the vibrant flavors of the Mediterranean with this delightful Mediterranean Spaghetti Squash recipe. Whether you’re a seasoned vegetarian looking for a new favorite or simply aiming to incorporate more vegetables into your diet, this dish offers a perfect blend of nutrition and taste.
Spaghetti squash, a versatile and low-carb alternative to traditional pasta, serves as the base for this recipe. When roasted, its flesh pulls apart into noodle-like strands that are both satisfying and fun to eat. This unique squash pairs beautifully with the bold and aromatic components typical of Mediterranean cuisine—crumbled feta, tangy olives, and fresh basil.
Easy to prepare and visually appealing, this dish is not just a treat for the palate but also a feast for the eyes. Each bite offers a burst of flavors that transport you straight to a sunny seaside terrace in Greece. Perfect for a family dinner or a special occasion, this Mediterranean Spaghetti Squash recipe is sure to impress. So, let’s get cooking and bring a touch of the Mediterranean to your table tonight!
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Servings: 6
Ingredients:
- 1 spaghetti squash, halved lengthwise and seeds removed
- 2 tablespoons of vegetable oil
- 1 onion, finely chopped
- 1 clove of garlic, minced
- 1 ½ cups of fresh tomatoes, chopped
- ¾ cup of crumbled feta cheese
- 3 tablespoons of sliced black olives
- 2 tablespoons of fresh basil, chopped
Instructions:
- Begin by preheating your oven to 350°F (175°C) and lightly greasing a baking sheet.
- Place the spaghetti squash halves cut-side down on the prepared sheet and roast until they can be pierced with a knife with little resistance, about 30 minutes.
- While the squash cools slightly, heat vegetable oil in a skillet over medium heat. Sauté the onion until tender, then add garlic and continue cooking until fragrant, about 2-3 minutes.
- Add the chopped tomatoes to the skillet and cook until just heated through.
- Using a large spoon, scoop the spaghetti squash strands into a bowl.
- Toss the squash with the sautéed onion, garlic, tomatoes, feta cheese, olives, and fresh basil.
- Serve the dish warm, enjoying the meld of flavors and textures.
Cook’s Tip:
Feel free to experiment with various vegetables for this dish. Opt for those with contrasting colors to enhance the visual appeal.
Nutrition Information:
- Calories: 147
- Fat: 10g (Saturated Fat: 4g)
- Cholesterol: 17mg
- Sodium: 269mg
- Carbohydrates: 13g (Fiber: 1g, Sugars: 3g)
- Protein: 4g
- Vitamin C: 10mg
- Calcium: 134mg
- Iron: 1mg
- Potassium: 276mg