Introduction:

Spaghetti Squash Primavera is a light, colorful, and nutritious dish perfect for those seeking a healthy twist on traditional pasta primavera. Instead of regular pasta, this recipe uses spaghetti squash, a naturally low-carb vegetable that shreds into tender, noodle-like strands when cooked. Tossed with a medley of fresh seasonal vegetables like bell peppers, zucchini, cherry tomatoes, and peas, and lightly coated in a flavorful garlic and herb-infused olive oil sauce, this dish is bursting with vibrant colors and fresh flavors. It’s an excellent choice for a vegetarian meal or as a side dish to complement grilled proteins, all while keeping things light and wholesome.

How to Make Delicious Spaghetti Squash Primavera:

Cook Time:

45 minutes (15 minutes prep, 30 minutes cooking)

Nutritious details:

• Calories per serving: ~250
• Protein: ~6g
• Carbs: ~30g
• Fat: ~10g
• High in: Fiber, Vitamins A & C, Antioxidants

Ingredients:

• 1 medium spaghetti squash
• 1 cup zucchini, sliced
• 1 cup bell peppers, sliced (any color)
• 1 cup cherry tomatoes, halved
• ½ cup green peas (fresh or frozen)
• 3 cloves garlic, minced
• 3 tbsp olive oil
• 1 tsp dried Italian herbs (or fresh basil and oregano)
• Salt and pepper to taste
• Fresh parsley or basil for garnish
• Optional: grated Parmesan cheese

Detailed Instructions:

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place cut-side down on a baking sheet and roast for 30 minutes, or until tender.
3. While the squash roasts, heat 2 tbsp of olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant, about 1 minute.
4. Add zucchini, bell peppers, and peas to the skillet and cook for 5-7 minutes until tender-crisp. Stir in cherry tomatoes and cook for another 2 minutes.
5. Remove the spaghetti squash from the oven and use a fork to scrape out the strands into a large bowl.
6. Toss the squash strands with the sautéed vegetables, remaining 1 tbsp olive oil, dried herbs, salt, and pepper.
7. Garnish with fresh parsley or basil and sprinkle with Parmesan cheese if desired.

Expert Tips:

• Be careful when cutting the spaghetti squash—it’s tough, so use a sharp knife and stabilize the squash.
• Roast the squash cut-side down to help it steam and cook evenly.
• Use fresh herbs if possible for a brighter flavor.
• For a vegan version, skip the Parmesan or use a plant-based cheese alternative.
• Add a pinch of red pepper flakes for a little heat.

Conclusion:

Spaghetti Squash Primavera is a delicious and healthy alternative to traditional pasta dishes. With its colorful vegetables, light garlic-herb sauce, and nutrient-packed spaghetti squash base, this meal is perfect for those looking to enjoy a low-carb, vegetarian option without sacrificing flavor. It’s easy to prepare, visually appealing, and sure to become a new favorite in your healthy recipe collection.