This gluten-free, vegan version of peanut noodles has a high protein content thanks to edamame and peanut butter. Spaghetti squash turns delicately sweet when roasted, which pairs wonderfully with the Thai-inspired peanut sauce.
Nutrition per serving may change if servings are adjusted.
1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
½ cup smooth natural peanut butter
¼ cup reduced-sodium tamari or soy sauce
¼ cup water
1 tablespoon rice vinegar
1 tablespoon maple syrup
1 teaspoon minced garlic
¼- ½ teaspoon crushed red pepper
1 cup frozen shelled edamame, thawed (see Ingredient Note)
½ cup thinly sliced red bell pepper, slices cut in half crosswise
1 medium carrot, shredded
¼ cup sliced scallions
¼ cup chopped unsalted roasted peanuts
¼ cup chopped fresh cilantro
Lime wedges for serving
Place squash halves, cut-side down, in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until flesh is tender, 10 to 15 minutes. (Alternatively, place squash halves, cut-side down, on a rimmed baking sheet. Bake in a 400°F oven until tender, 40 to 50 minutes.) When cool enough to handle, scrape flesh into a large bowl with a fork. Let cool for 10 minutes.
Meanwhile, whisk peanut butter, tamari (or soy sauce), water, vinegar, maple syrup, garlic and crushed red pepper in a small bowl until smooth.
When the squash has cooled, add edamame, bell pepper, carrot and scallions to the bowl. Drizzle with the peanut sauce; toss to coat. Sprinkle with peanuts and cilantro. Serve with lime wedges.
Ingredient Note: Edamame are easy to digest and exceptionally high in protein ( ½ cup has 16 grams). There are several kinds availablefrozen and fresh, in the pod and shelledin large supermarkets, natural-foods stores and Asian markets.
419 calories;24 g fat(4 g sat); 9 g fiber; 33 g carbohydrates; 18 g protein; 170 mcg folate; 0 cholesterol; 13 g sugars; 3 g added sugars; 3,664 IU vitamin A; 33 mg vitamin C; 93 mg calcium; 3 mg iron; 856 mg sodium; 568 mg potassium
Vitamin A (73% daily value), Vitamin C (55% dv), Folate (42% dv)
Carbohydrate Servings: 2
Exchanges: 5½ fat, 3½ vegetable, ½ lean protein, ½ starch
The peanut sauce has good flavor and texture, and I love the crunch of the red pepper. The only problem I have is that the spaghetti squash puts out so much water that, despite draining it twice, it made the dish really watery and the leftovers are sitting in a container with a puddle of water in my fridge. I'd make again but consider a drier noodle alternative.