Vegetarian Spaghetti Squash Skillet Recipe
User Reviews
4.7
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
8 Servings
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Calories
1429 kcal
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Course
Main Course
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Cuisine
American
Vegetarian Spaghetti Squash Skillet Recipe
Description
The Vegetarian Spaghetti Squash Skillet Recipe features a cooked spaghetti squash as the base, which is shredded into noodle-like strands. The squash is combined with sautéed onions, mushrooms, and garlic seasoned with oregano, black pepper, and a touch of salt for flavor balance. Chickpeas add protein and substance, while marinara sauce brings moisture and a mild acidity. The mixture is spread evenly in a skillet, topped with grated Parmesan cheese, and briefly broiled until the cheese melts and slightly browns, adding a savory crust.
The preparation method highlights the natural texture of spaghetti squash, allowing it to absorb flavors from the sauce and vegetables without becoming mushy. The mushrooms and onions are gently browned for depth, enhancing the dish's savory profile. Chickpeas contribute a tender bite without overpowering the other ingredients.
This skillet meal can serve as a filling vegetarian entrée, suitable for lunch or dinner, offering a wholesome combination of vegetables and legumes. The inclusion of Parmesan cheese adds richness and umami, complementing the vegetables and marinara sauce.
Ingredients
- 1 spaghetti squash 3 pound
- 2 teaspoons olive oil
- 1 onion chopped, medium
- 8 ounces mushrooms thinly sliced
- 3 garlic minced, cloves
- ¾ teaspoon oregano ground
- ½ teaspoon black pepper ground
- ⅛ teaspoon salt
- 1 ½ cup marinara sauce your favorite kind
- 1 ¾ cups chickpeas rinsed & drained, no salt added
- ¼ cup parsley flat-leaf, minced
- ⅓ cup Parmesan Cheese animal rennet-free for vegetarian, grated
Instructions
- Using a large, sharp knife, pierce the spaghetti squash in several pieces.
- Place the spaghetti squash in a glass baking dish and cook in the microwave on high for about 15 minutes, turning the squash halfway through cooking.
- Before handling, let the squash stand for 10 minutes. Cut in half lengthwise and scrape out the seeds and fibers. Using a fork, twist out strands of the spaghetti squash flesh and place in a large bowl.
- Preheat the broiler.
- Heat the olive oil in a large nonstick or cast-iron skillet, set over medium-high heat.
- Add the onion and mushrooms. Cook, stirring occasionally, until the vegetables are tender and just starting to brown, 5 to 6 minutes.
- Add the garlic, oregano, pepper and salt. Cook for 1 minute.
- Stir in the reserved spaghetti squash, marinara sauce, chickpeas and parsley.
- Spread the spaghetti squash mixture into an even layer in the skillet. Top with the Parmesan cheese.
- Place the skillet under the broiler until the cheese is melted, 1 to 2 minutes. Serve.
Notes
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Servings
Amount Per Serving
Calories 1429 kcal
% Daily Value*
| Serving | 1Cup | |
| Calories | 142.9kcal | 7% |
| Carbohydrates | 22.1g | 7% |
| Protein | 7.5g | 15% |
| Fat | 4.1g | 6% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 3.3mg | 1% |
| Sodium | 184.1mg | 8% |
| Fiber | 5.5g | 22% |
| Sugar | 6.8g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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