Brenda Khan
Spaghetti squash is a versatile vegetable that can be used in a variety of dishes, including those inspired by the Mediterranean diet. The Mediterranean diet is known for its emphasis on seasonal vegetables, healthy fats, and lean proteins, and spaghetti squash can be a delicious and nutritious addition to this style of eating. By roasting, stuffing, or topping spaghetti squash with Mediterranean ingredients, it can be transformed into a flavorful and healthy meal.
| Characteristics | Values |
|---|---|
| Recipe | Cut spaghetti squash in half, lengthwise, and remove the seeds. Coat the inside with olive oil and season with salt, pepper, onion powder, and garlic powder. Bake in the oven at 400˚F for 40-45 minutes. Mix with basil, sun-dried tomatoes, and feta cheese. |
| Diet Type | Gluten-free, vegetarian, low-carb |
| Health Benefits | 11 grams of protein, 15 grams of fiber, vitamin A, and potassium |
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What You'll Learn
Spaghetti squash boats
Ingredients
- 1 large spaghetti squash
- 1 tbsp olive oil
- Sea salt
- Ground black pepper
- Toppings of your choice (see below for suggestions)
Method
- Preheat your oven to 400°F (200°C).
- Cut off both ends of the spaghetti squash, then cut it in half lengthwise.
- Scoop out the seeds.
- Season the squash with olive oil, salt, and pepper.
- Place the squash cut-side down in a baking dish filled with 1/2 inch of hot water.
- Bake, uncovered, for 30-40 minutes, or until tender.
- Once cool enough to handle, scoop out the flesh, separating the strands with a fork.
- Fill the squash shells with your desired toppings and enjoy!
Toppings
- Mediterranean-style: Sun-dried tomatoes, feta cheese, basil, and Italian herb seasoning.
- Cheesy: Meat sauce and lots of cheese.
- Beef-stuffed: Ground beef, Italian-style herbs, mushrooms, garlic, dried basil and oregano, salt, pepper, diced tomatoes, and mozzarella.
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Mediterranean flavours
The Mediterranean diet is renowned for its vibrant flavours and healthy ingredients, with olive oil being the most universal part of it. Olive oil is rich in healthy monounsaturated fats and antioxidants, which are good for heart health. It is used generously in dressings, marinades, and sautés.
Herbs and spices are also key to Mediterranean flavours. Common herbs include rosemary, thyme, oregano, mint, marjoram, sage, and basil. Mediterranean spices include Arabic spices from North Africa and Greek and Roman spices that are common in Italian cuisine. Baharat, a popular spice blend, combines black pepper, cardamom, cloves, nutmeg, coriander, and paprika. It is often used in sauces, soups, vegetables, and meats.
Other ingredients that are prominent in Mediterranean flavours include grains, particularly wheat, and legumes like chickpeas, lentils, and beans. Mediterranean cuisine also emphasizes the use of rice and citrus fruits, as well as fresh herbs, tomatoes, pasta, and cheese.
A popular Mediterranean-inspired recipe is oven-roasted spaghetti squash, which can be used as a gluten-free noodle substitute. It is often seasoned with salt, pepper, onion powder, and garlic powder, and paired with vegetables such as mushrooms, zucchini, tomatoes, and artichoke hearts. Feta cheese and sun-dried tomatoes are also commonly added for a burst of Mediterranean flavour.
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Baked spaghetti squash
Selecting the Squash
Start by choosing a ripe spaghetti squash. A ripe spaghetti squash should feel heavy for its size and should be free from any cracks or soft spots. Look for a squash that feels hard all over, with no squishy bits.
Preparing the Squash
The skin of a spaghetti squash can be quite tough, so be sure to use a sharp chef's knife when cutting it. Begin by cutting off both ends of the squash, then carefully cut it in half lengthwise. Scoop out the seeds using a spoon and discard them. If the squash is too hard to cut, you can soften it by poking several holes in the skin and microwaving it for 4 to 6 minutes or until it's soft enough to slice.
Baking the Squash
Preheat your oven to 400°F (200°C). Brush the cut sides of the squash with olive oil or a neutral cooking oil of your choice. You can also add a sprinkle of salt and pepper to taste. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Poke a few holes in the squash with a fork to allow steam to escape.
Baking Time
Bake the spaghetti squash for 30 to 45 minutes, depending on the size of the squash. Smaller squash will take less time to cook, while larger squash may need a few extra minutes. The squash is done when the cut sides are golden and the flesh is fork-tender but still slightly firm.
Fluffing the Squash
Once the squash is done baking, remove it from the oven and let it cool until it's safe to handle. Use a fork to scrape the flesh of the squash, turning it into noodle-like strands. Start from the outside and work your way in, fluffing up the strands as you go.
Enhancing the Flavour
For a flavourful twist, you can mix the baked spaghetti squash with Mediterranean-inspired ingredients like basil, sun-dried tomatoes, feta cheese, garlic powder, onion powder, and Italian herb seasoning. You can also experiment with other spices and herbs, such as paprika, chilli powder, or za'atar.
Storage
Enjoy your delicious and healthy baked spaghetti squash!
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Toppings and seasonings
Feta Cheese
Feta is a popular topping for spaghetti squash in Mediterranean cuisine. Its salty and creamy characteristics complement the dish perfectly. For an even more Mediterranean flavour, you can use crumbled feta cheese with Mediterranean herbs. You can also leave the feta to marinate for a couple of days before using it.
Sun-dried Tomatoes
Sun-dried tomatoes add a burst of flavour to spaghetti squash. To maximise their flavour, it is recommended to rehydrate them before use. Simply chop them finely, add a pinch of salt, cover with warm water, and let them sit for 30 minutes to an hour. Drain the water, and they are ready to be mixed into your squash.
Vegetables
Spaghetti squash pairs well with various vegetables. Mushrooms, zucchini, artichoke hearts, kale, spinach, and garlic are all excellent choices to include in your dish. You can also add vegetables such as bell peppers and red onion.
Herbs and Spices
Mediterranean herbs and spices are a must for this dish. Basil, parsley, oregano, and Italian herb seasoning will add a burst of flavour to your spaghetti squash. You can use dried or freshly chopped basil, depending on your preference.
Olive Oil
The type of olive oil you use is important, as the squash will soak up the oil, enhancing the flavour. Choose a good-quality olive oil that you enjoy the taste of. You can also add lemon to your olive oil for a fresh twist.
Meat
If you want to include meat in your spaghetti squash, ground turkey or turkey burgers are a great option. You can also add ground meat of your choice to your spaghetti squash boats.
Nuts
For a dairy-free and vegan option, you can omit the cheese and add nuts such as walnuts or almonds to your pesto.
These toppings and seasonings will allow you to create a delicious and nutritious Mediterranean spaghetti squash dish. Feel free to experiment with different combinations and quantities to find your perfect flavour profile.
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Meatless dish
There are several ways to prepare spaghetti squash as a meatless dish with Mediterranean flavours.
One recipe suggests preparing the spaghetti squash by pok[ing] several holes in the skin with a sharp knife and cooking it in the microwave for 5 minutes to make it easier to cut and start the cooking process. Then, cut the squash into four lengthwise pieces, scrape away the seeds, brush the surface with olive oil, and sprinkle with Italian herb seasoning. Put the squash on a baking sheet and roast at 400°F for 40-45 minutes, or slightly longer if you skipped the microwave step. Once the squash is cool enough to handle, scrape the insides with a fork to turn it into noodles. You can then mix the squash noodles with basil, sun-dried tomatoes, and feta cheese. You can also add other toppings such as artichoke hearts, mushrooms, zucchini, olives, and garlic powder.
Another recipe suggests preparing the spaghetti squash by cutting it in half lengthwise, scooping out the seeds, and coating the insides with olive oil and a sprinkle of salt and pepper. Place the halves cut-side down on a baking sheet and roast at 400°F for 40-45 minutes. Once the squash is cool enough to handle, scrape the insides with a fork to turn it into noodles. You can then mix the squash noodles with pesto and toppings such as chickpeas, basil, bell peppers, parsley, red onion, feta, and olives.
Spaghetti squash is a great option for those looking for a gluten-free or grain-free alternative to traditional pasta. It can also be used as a side dish or as a base for vegetarian bowls.
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Frequently asked questions
Spaghetti squash is a type of squash with a softer texture that can be easily scraped into noodle-like strands.
The Mediterranean diet is characterised by seasonal vegetables, grains, and healthy fats like olive oil.
Yes, spaghetti squash is a vegetable that can be prepared in various ways, including roasting and stuffing, making it suitable for the Mediterranean diet.
There are many ways to prepare Mediterranean spaghetti squash, including baking it with vegetables, meat, or plant-based proteins, and topping it with herbs, spices, and cheese.
Spaghetti squash is a gluten-free, grain-free, and low-carb alternative to traditional pasta, providing variety and nutritional benefits to those following the Mediterranean diet.
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