Name: Spaghetti Squash with Tomato Basil Sauce
Prep time: 30 min
Total time: 60 min
Ingredients: 1 medium spaghetti squash (4-5 pounds), cut in half, seeds removed; 3 tablespoons extra-virgin olive oil; 0.66666668653488 cup chopped onion; 4 garlic cloves, minced; 2 pounds ripe tomatoes, diced (about 4 cups; save juices); 0.25 cup vermouth, dry red wine or dry white wine; 0.5 teaspoon ground pepper; 0.25 teaspoon salt; 8-10 fresh basil leaves, torn

Spaghetti Squash with Tomato Basil Sauce

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Swapping spaghetti squash for pasta is a great way to cut back on carbs and calories in this saucy vegan dinner. Here, we have tossed the squash with a simple fresh tomato sauce. Jazz up the sauce with crushed red pepper flakes, Kalamata olives and/or capers, if you like.

By Sylvia Fountaine

Updated on January 22, 2019

Prep Time:

30 mins

Additional Time:

30 mins

Total Time:

1 hr

Servings:

Yield:

4 servings

Nutrition Profile:

Heart Healthy Low-Calorie High Fiber Dairy-Free Diabetes Appropriate Gluten-Free Vegetarian Vegan Low Sodium Nut-Free High Blood Pressure Soy-Free Healthy Immunity

Jump to Nutrition Facts

Ingredients

1 medium spaghetti squash (4-5 pounds), cut in half, seeds removed
3 tablespoons extra-virgin olive oil
⅔ cup chopped onion
4 garlic cloves, minced
2 pounds ripe tomatoes, diced (about 4 cups; save juices)
¼ cup vermouth, dry red wine or dry white wine
½ teaspoon ground pepper
¼ teaspoon salt
8-10 fresh basil leaves, torn

Directions

Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.
Place spaghetti squash halves, cut-side down, on the prepared baking sheet. Bake until the squash is tender when pierced with a knife, 40 to 50 minutes.
Meanwhile, heat oil in a large skillet over medium-high heat. Add onion and cook, stirring often, until fragrant and starting to soften, 2 to 3 minutes. Reduce heat to medium. Add garlic and continue cooking until golden, about 2 minutes. Add tomatoes and their juices. Increase heat to medium-high. Add vermouth (or wine) and cook, stirring occasionally, until the tomatoes begin to break down, 4 to 5 minutes. Stir in pepper and salt. Reduce heat to low and simmer for 5 minutes. Remove from heat and cover.
When the squash is cool enough to handle, use a fork to scrape the flesh from the shell; add it to the tomato sauce. Stir in basil.

Nutrition Facts (per serving)

268	Calories
12g	Fat
37g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 268
% Daily Value *
Total Carbohydrate 37g	14%
Dietary Fiber 9g	30%
Total Sugars 17g
Protein 5g	10%
Total Fat 12g	15%
Saturated Fat 2g	9%
Vitamin A 2368IU	47%
Vitamin C 47mg	52%
Folate 68mcg	17%
Sodium 322mg	14%
Calcium 115mg	9%
Iron 2mg	12%
Magnesium 71mg	17%
Potassium 1028mg	22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.