Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta

If you’re looking for a wholesome, nutrient-packed, and flavorful dish that’s both satisfying and healthy, look no further than Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta. This Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta recipe combines the mild sweetness of roasted spaghetti squash with the savory, tangy flavors of chickpeas, feta cheese, and Mediterranean spices. It’s a perfect vegetarian meal that’s rich in protein, fiber, and essential vitamins, making it a delicious choice for any time of the day.

The best part about this dish is its versatility. It can be enjoyed as a hearty main course or a light side dish, and it’s easily customizable based on your personal preferences. Whether you’re a seasoned cook or a beginner, this recipe is straightforward to make and requires minimal ingredients. With every bite, you’ll experience the depth of Mediterranean flavors, and you’ll surely be adding this recipe to your regular rotation.

In this article, we will explore the step-by-step process of making Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta. We’ll cover everything from the ingredients and directions to the health benefits, tips, FAQs, and more. So, let’s dive in and start preparing this delicious, nutritious, and easy-to-make meal!

Ingredients for Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta

To make this Mediterranean-inspired dish, you’ll need the following ingredients:

• 1 medium spaghetti squash: The main component of the dish, providing a satisfying, noodle-like texture when roasted.
• 1 tablespoon olive oil: Adds flavor and helps roast the squash and chickpeas.
• 1 cup cooked chickpeas (or canned, drained, and rinsed): Chickpeas provide protein and fiber, making this dish hearty and filling.
• 1/2 cup crumbled feta cheese: The creamy, tangy feta adds richness and a Mediterranean touch to the dish.
• 1/4 cup kalamata olives, chopped: These olives bring a salty, briny flavor that complements the sweetness of the squash.
• 1/2 teaspoon dried oregano: Oregano adds a fragrant, earthy flavor to the dish.
• 1/4 teaspoon cumin: Adds warmth and a slightly smoky flavor, enhancing the Mediterranean spices.
• 1/4 teaspoon garlic powder: For a subtle garlic flavor.
• Salt and pepper to taste: Enhances the overall flavor of the dish.
• Fresh parsley, chopped (optional): Fresh parsley adds color and freshness as a garnish.
• Lemon wedges (optional, for serving): A squeeze of fresh lemon juice brightens the flavors of the dish.

Directions for Making Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta

Step 1: Preheat the Oven and Prepare the Squash

• Begin by preheating your oven to 400°F (200°C).
• Cut the spaghetti squash in half lengthwise using a sharp knife. Be careful when doing this, as spaghetti squash can be tough to cut through.
• Scoop out the seeds and stringy pulp from the center of each half using a spoon.

Step 2: Season the Squash

• Drizzle 1 tablespoon of olive oil over the cut sides of the squash.
• Season the squash halves with salt, pepper, and 1/2 teaspoon dried oregano.
• Place the squash halves cut-side down on a baking sheet lined with parchment paper or aluminum foil.

Step 3: Roast the Squash

• Roast the squash in the preheated oven for 30-40 minutes, or until it is tender and easily pierced with a fork. The time may vary depending on the size of the squash, so be sure to check for doneness by testing with a fork.

Step 4: Sauté the Chickpeas

• While the squash is roasting, heat 1 tablespoon of olive oil in a skillet over medium heat.
• Add 1 cup of cooked chickpeas to the skillet and sauté for about 5-7 minutes, stirring occasionally.
• Season the chickpeas with 1/4 teaspoon cumin, 1/4 teaspoon garlic powder, salt, and pepper.
• Sauté until the chickpeas are heated through and slightly crispy on the outside.

Step 5: Scrape the Squash Strands

• Once the squash is roasted, remove it from the oven and let it cool slightly.
• Use a fork to scrape the roasted squash strands from the skin. The strands should easily separate, resembling pasta-like noodles. Place the squash strands into a large mixing bowl.

Step 6: Combine the Filling

• In the same mixing bowl, combine the scraped squash strands with the sautéed chickpeas, 1/2 cup crumbled feta cheese, and 1/4 cup chopped kalamata olives.
• Stir everything together gently, making sure the squash strands are well-coated with the chickpeas, feta, and olives.

Step 7: Stuff the Squash

• Carefully stuff the roasted spaghetti squash halves with the chickpea, feta, and squash mixture. Fill them generously, ensuring that each half is well-packed.

Step 8: Bake the Stuffed Squash

• Place the stuffed squash halves back onto the baking sheet and return them to the oven.
• Bake for an additional 10 minutes, or until the filling is heated through and the feta begins to melt slightly.

Step 9: Garnish and Serve

• Once the stuffed squash is ready, remove it from the oven.
• Garnish with freshly chopped parsley for added freshness and color.
• Serve with lemon wedges on the side for a burst of citrus flavor.

Prep Time, Cooking Time, and Total Time

• Prep Time: 10 minutes
• Cooking Time: 40-50 minutes
• Total Time: 50-60 minutes

This recipe is straightforward and comes together in just about an hour, making it perfect for a quick weeknight dinner or a leisurely weekend meal.

Kcal Per Serving (Calories)

Each serving of Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta contains approximately 280 kcal. With its high protein content from the chickpeas and the rich, creamy feta, this dish offers a balanced combination of flavors and nutrients.

Tips for Making Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta

• Choose a Medium-Sized Squash: A medium-sized spaghetti squash is perfect for this recipe, as it provides enough filling for 4 servings without being overwhelming.
• Customize the Vegetables: Feel free to add other Mediterranean vegetables such as cherry tomatoes, bell peppers, or spinach for extra flavor and nutrition.
• Crisp the Chickpeas: If you prefer your chickpeas extra crispy, you can roast them in the oven for a few minutes instead of sautéing them on the stovetop.
• Use Fresh Lemon Juice: Squeezing fresh lemon juice over the dish before serving brightens the flavors and adds a touch of acidity that balances the richness of the feta.
• Add Extra Herbs: For more depth of flavor, consider adding fresh herbs like basil or mint as a garnish.

Benefits of Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta

This dish isn’t just tasty, it’s also packed with health benefits:

• Rich in Fiber: The spaghetti squash and chickpeas are both high in fiber, which supports digestive health and helps keep you feeling full longer.
• High in Protein: The chickpeas provide a plant-based protein source, making this a great dish for vegetarians and those looking to increase their protein intake.
• Packed with Nutrients: With ingredients like olive oil, feta, and chickpeas, this dish provides essential vitamins and minerals, including calcium, iron, and magnesium.
• Supports Heart Health: Olive oil, chickpeas, and feta are all beneficial for heart health due to their healthy fats and anti-inflammatory properties.
• Low in Calories: At just 280 kcal per serving, this dish is a lighter option that’s still filling and satisfying.

Conclusion

Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta is a delicious and healthy dish that combines the earthy, mild flavor of roasted spaghetti squash with the Mediterranean flavors of chickpeas, feta cheese, and olives. With simple ingredients and straightforward directions, this Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta recipe is easy to make and perfect for any occasion. Whether you’re looking for a hearty main course or a flavorful side dish, this recipe has everything you need. It’s a satisfying, nutritious meal that’s sure to become a favorite in your household. Enjoy!

FAQs About Mediterranean Stuffed Spaghetti Squash with Chickpeas and Feta