New World Spaghetti Squash

Jun 01, 2023June 1, 20230 3
New World Spaghetti Squash with Black Beans, Seeds, and Nuts
in Main

Prep

15 min

Cook

50 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 spaghetti squash
1 -3 tablespoon olive oil , for skillet ( or sesame oil ? )
1 tablespoon coriander seeds or 1 tablespoon coriander powder
1 tablespoon cumin seeds or 1 tablespoon cumin powder
pine nuts , generous scoop ( pignola nuts )
sesame seeds , generous scoop
sunflower seeds or pumpkin seeds , generous scoop
2 large onions , coarsely chopped
4 big garlic cloves , coarsely chopped
1 -2 jalapeno pepper ( or 1 T of jarred pickled jalapenos )
2 -3 tablespoons chili pepper sauce ( I used Thai Chili Garlic sauce )
1 can black beans ( drained and rinsed )
limes or lemon juice
2 tablespoons chopped cilantro leaves ( fresh or dried )
corn chips , to serve ( I blue or black corn chips for their color )

Nutrision Information

Servings Per Recipe
4
Calories
319
Sugar
7g
Fat
19g
Spaghetti squash is a type of winter squash that has a unique texture resembling spaghetti when cooked. This recipe puts a fun twist on the classic Italian pasta dish by using spaghetti squash as the base. The addition of black beans, seeds, and nuts makes it a hearty and satisfying vegetarian/vegan meal. The flavors are inspired by the cuisines of the Americas, with coriander and cumin adding warmth and depth, jalapeno giving a kick of spice, and lime and cilantro brightening it up. Serve it with corn chips for extra crunch and color, and enjoy a taste of the New World!

Instructions

1.Preheat the oven to 375°F (190°C).
2.Cut the spaghetti squash in half, lengthwise, and remove the seeds.
3.Place the squash halves cut-side down in a baking dish and bake for 40-50 minutes, or until tender.
4.Meanwhile, heat the olive oil in a large skillet over medium heat.
5.Add the coriander and cumin seeds (or powder) and stir until fragrant.
6.Add the jalapeno pepper, onions, and garlic and cook until softened.
7.Stir in the chili pepper sauce, black beans, and seeds/nuts and cook until heated through.
8.When the squash is done, remove from the oven and let cool slightly.
9.Using a fork, scrape the flesh of the squash into spaghetti-like strands.
10.Add the squash to the skillet and toss to combine.
11.Squeeze lime or lemon juice over the top and sprinkle with cilantro leaves.
12.Serve with corn chips on the side.

PROS

This dish is vegan, gluten-free, and packed with flavor and nutrition.

The seeds and nuts add crunch and protein, while the black beans provide fiber and satiating power.

It’s also a great way to use up a spaghetti squash from your garden or CSA share.

CONS

Spaghetti squash can take a while to cook, so this recipe does require some patience and planning ahead.

Also, some people may find the jalapeno pepper and chili sauce to be too spicy for their taste.

HEALTH & BENEFITS

Spaghetti squash is low in calories and carbs but high in fiber, making it a great choice for weight management and blood sugar control.
The seeds and nuts in this recipe provide heart-healthy unsaturated fats, as well as minerals like magnesium and zinc.
The black beans are a good source of plant-based protein, iron, and folate, which may help prevent anemia and birth defects.

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