Spaghetti Squash Stir-fry
The first time I cooked a spaghetti squash I was amazed at how the pale-yellow flesh came off in thin strands, just like its name says! This particular type of squash is a healthy substitute for pasta, especially for those who are looking for gluten-free options.
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 cup chopped onion
- 1 clove garlic, minced minced
- 2 cups cooked broccoli, cut into 1-inch florets
- 2 cups cooked spaghetti squash, cut into 2-inch pieces
- 1 1/2 cups cooked brown or wild rice
- 1/2 cup canned black beans, rinsed and drained
- 1/4 cup soy sauce or soy sauce alternative see Recipe Notes
- 1 teaspoon dried basil
- 1/2 tablespoon tahini
- 1 teaspoon dried basil
- 2 tablespoon chopped walnuts or cashews
Instructions
- Heat olive oil in large skillet over medium heat. Add onions, and cook until soft and translucent. Stir in garlic, broccoli, spaghetti squash, rice, beans, soy sauce, basil, and tahini. Cook 5 minutes or until heated through, stirring frequently. Mix in walnuts just before serving.
- Yield: 4 servings (serving size: 1 cup)
Notes
- Substitute chopped zucchini for the spaghetti squash.
- Other vegetable ideas are green beans, mushrooms, or sweet peas.
- To bake a spaghetti squash, preheat oven to 375 degrees. With a fork, prick squash all over and place directly on rack in middle of oven. Cook 1 hour. Remove from oven, and let squash cool 10-15 minutes before cutting in half and removing seeds. Pull a fork lengthwise through the flesh to separate into long strands.
- Bragg's Liquid Aminos is an alternative to soy sauce that has no added salt or preservatives. Bragg Liquid Aminos is a Certified non-GMO (not genetically modified) liquid protein concentrate, derived from healthy soybeans, that contains 16 essential and non-essential amino acids. Coconut Aminos is another option (my preference)
Yum! I cooked my spaghetti squash in the microwave to save time and to avoid heating up my kitchen in the summer. Excellent flavor. I wasn’t sure about the basil with tahini and soy, but it worked. Great flavor combinations.
Great! I’ve never cooked spaghetti squash in the microwave. How long did you have to cook it? Thanks for your feedback!
If you substitute chopped zucchini for the spaghetti squash do you cook it first like you would the spaghetti squash or do you just add it in raw with everything else?
Good question, Cindy. If you use zucchini, you can add it to the skillet raw. You don’t need to cook it ahead of time.
Wild rice is permitted on the fast?
Yes.
My family and I had this for dinner yesterday it was an absolute hit the flavor and everything coming together was so wonderful……… I followed the exact recipe.
So I had never made spaghetti squash, but I used your recipes here as a guideline, and made a sort of spaghetti squash stirfry for my Life Group last night. People said they liked it! Success! Thanks for the recipe.