Mediterranean Vegetable-Stuffed Spaghetti Squash

Mediterranean cuisine is celebrated for its vibrant flavors, health benefits, and colorful ingredients. This Mediterranean Vegetable-Stuffed Spaghetti Squash recipe brings all these elements together into a wholesome, satisfying dish. It’s perfect for those seeking a nutritious and delicious meal that’s both easy to prepare and visually stunning. This recipe combines the nutty taste of spaghetti squash with the tangy and savory flavors of Mediterranean vegetables. Whether you’re aiming for a healthy weeknight dinner or a show-stopping meal to impress guests, this dish has you covered.

In this article, we’ll explore the ingredients, step-by-step directions, preparation tips, nutritional benefits, and more. Let’s dive into the heart of Mediterranean flavors!

Ingredients for Mediterranean Vegetable-Stuffed Spaghetti Squash

Here’s a breakdown of the ingredients you’ll need for this recipe:

• 1 medium spaghetti squash
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, sliced
• 1/2 cup red onion, chopped
• 1 cup zucchini, diced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish

Prep Time, Cooking Time, and Total Time

• Prep Time: 10 minutes
• Cooking Time: 35 minutes
• Total Time: 45 minutes
• Calories Per Serving: Approximately 250 kcal

Directions for Mediterranean Vegetable-Stuffed Spaghetti Squash

Step 1: Preheat and Prepare the Squash

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise using a sharp knife. Scoop out the seeds and pulp with a spoon.
3. Drizzle each half with olive oil and sprinkle with salt and pepper for seasoning.
4. Place the squash halves face down on a baking sheet lined with parchment paper.
5. Roast in the oven for 30-35 minutes, or until the flesh becomes tender and easily pulls apart into strands.

Step 2: Sauté the Vegetables

1. While the squash is roasting, heat olive oil in a large skillet over medium heat.
2. Add red onion to the pan and sauté for 2 minutes until fragrant.
3. Stir in the zucchini and cook for another 3-4 minutes until slightly softened.
4. Toss in the cherry tomatoes and cook for 2-3 minutes, allowing them to release their juices.
5. Sprinkle with dried oregano, salt, and pepper. Stir well to combine all the flavors.

Step 3: Assemble and Stuff the Squash

1. Remove the roasted spaghetti squash from the oven and allow it to cool slightly.
2. Use a fork to fluff the strands of squash inside the shell, creating a “spaghetti-like” texture.
3. Divide the sautéed vegetables evenly between the two squash halves.
4. Sprinkle Kalamata olives and feta cheese on top for an extra burst of Mediterranean flavor.

Step 4: Garnish and Serve

1. Garnish the stuffed squash with freshly chopped parsley for a pop of color and freshness.
2. Serve warm as a light main course or a hearty side dish

Cooking Tips

1. Choose the Right Squash: Look for a firm spaghetti squash with no soft spots for the best results.
2. Season Generously: Adding enough salt and pepper to both the squash and vegetables enhances the flavors.
3. Cook Squash Evenly: Roast the squash cut-side down to retain moisture and ensure even cooking.
4. Customizable Fillings: Feel free to add other vegetables like bell peppers, mushrooms, or spinach for variety.
5. Vegan Option: Replace feta cheese with a plant-based alternative or omit it altogether for a dairy-free version.

Nutritional Benefits of Mediterranean Vegetable-Stuffed Spaghetti Squash

1. Low-Calorie and High Fiber

Spaghetti squash is a low-calorie alternative to pasta, making it ideal for weight management. Its high fiber content promotes digestion and keeps you feeling full longer.

2. Rich in Antioxidants

The vegetables in this recipe, especially tomatoes and zucchini, are loaded with antioxidants like vitamin C and beta-carotene, which support immune health and skin vitality.

3. Healthy Fats

The olive oil and Kalamata olives provide heart-healthy monounsaturated fats, reducing bad cholesterol levels and improving cardiovascular health.

4. Bone Health

Feta cheese is a good source of calcium and phosphorus, which are essential for strong bones and teeth.

Benefits of This Mediterranean Vegetable-Stuffed Spaghetti Squash Recipe

1. Gluten-Free and Healthy: A perfect choice for gluten-sensitive individuals looking for a satisfying meal.
2. Quick and Easy: With minimal prep and straightforward instructions, it’s a stress-free recipe for any skill level.
3. Crowd-Pleaser: The vibrant colors and Mediterranean flavors are sure to impress your family and guests.
4. Versatile: Works as a standalone main course or pairs well with grilled protein or a fresh salad.

Conclusion

This Mediterranean Vegetable-Stuffed Spaghetti Squash recipe is a delightful fusion of flavors, textures, and nutritional benefits. Whether you’re following a healthy lifestyle, exploring Mediterranean cuisine, or simply looking for a flavorful new dish to try, this recipe ticks all the boxes. The combination of roasted spaghetti squash, vibrant veggies, and tangy feta makes for an unforgettable meal.

Try this recipe today and bring the taste of the Mediterranean to your table!

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