Spaghetti Squash Salad
Roasted spaghetti squash takes the place of lettuce in this salad for a vibrant twist. This is a cold salad with intertwined Mediterranean flavors, packed with vitamins and minerals. A quick and easy prep and clean-up make this the perfect meal for the weekday and summer table spread.
Spaghetti squash is an incredibly versatile and nutrient-dense vegetable that effortlessly adapts to a variety of dishes. When cooked, it often serves in pasta-inspired recipes due to its texture and appearance. But let’s be honest, although it’s a delicious alternative, it does not quite replace a traditional pasta dish. I have made one or two spagehtti squash pasta dishes, and scrape my plate clean, but there are so many other dish twists and flavors to explore.
Today, let’s shift our focus to something that can be equally as exciting and yummy - salads. The temperatures are already hitting the high 80s where I live with humidity levels not far behind. This means light and satiating meals that are packed with flavor for the upcoming summer heat. Salads can be far from boring. In fact, the options are endless, catering to your cravings and creativity.
Nutrition Profile of Spaghetti Squash:
Spaghetti squash is a highly nutritious food featuring numerous vitamins and minerals.
Fiber: Spaghetti squash is high in fiber which is essential for digestion and gut-health.
Beta Carotine: an antioxidant that protects our body’s DNA and cells from oxidative damage
Pantothenic Acid (or vitamin B5): Works to break down food consumed and allow the body to utilize it as fuel.
Vitamin C: Beneficial to maintain and improve immune function, vitamin C aids in disease prevention.
Manganese: Mineral responsible for assisting a range of functions such as bone health, metabolism, and helps fight oxidative damage.
Pyridoxine (Vitamin B6): A vitamin that maintains brain health, nervous and immune system health. Apart of the B-complex, B6 aids the body in turning carbohydrates into glucose - our body’s preferred fuel source.
Niacin: Maintains nervous and digestive system health to improve circulation and fuel body.
What is Spaghetti Squash?
Spaghetti squash or vegetable squash, part of the Cucurbita pepo group, is a type of winter squash that is oblong in shape with a yellow shell exterior and flesh. A variety of sizes can be found ranging between 2 to 10 pounds. Once roasted, the interior flesh can be pulled from the skin with a fork resembling strands/noodles hence serving as a spaghetti alternative. The flavor is slightly sweet but is relatively neutral when paired with other ingredients.
Origins
Spaghetti squash is thought to have origins dating back to the mid-1800s in Manchuria, China. In the 1920s, the Aichi Prefectural Agricultural Research Station introduced this squash to Japan where the Sakata Seed Company improved the variety to sell commercially. Not until the late 1930s was the squash introduced to North America. Despite the versatility and popularity seen today for recipes, on produce shelves at local grocers, and on farmer’s market tables, spaghetti squash had a slow adoption.
How to Make: Ingredients and Steps
Ingredients
Spaghetti Squash, roasted and chilled: Prep ahead of time for a cold salad.
Kalamata Olives pitted: A Greek staple! Greek green olives can also be substituted.
Cucumber: Fresh zucchini can be used as a substitute.
Cherub Tomatoes: Cherubs offer a sweet and slightly crisp flavor and texture.
Red Onion: Adds a subtle sweet yet spicy flavor and add texture.
Capers: Salty, with a briny taste. Capers uplift the dish.
Artichokes, canned and quartered: Canned or jarred marinated artichokes will work for this recipe. The marinated artichokes will add additional flavor.
Fresh Herbs: Any that you have on hand or enjoy. I used oregano, basil, and sage in this recipe.
Salt and Pepper: To taste
Protein (optional):
Steps - Roasting the Spaghetti Squash
1. Preheat oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper.
2. Carefully slice the ends off with a sharp chef’s knife. Be mindful of not letting the spaghetti squash roll. Next, slice the squash in half lengthwise and remove the seeds.
3. Drizzle with extra virgin olive oil and season with salt and pepper on the inside. Place both halves faced down on the baking sheet and bake for 30 to 40 minutes; or until fork tender through the skin. Cooking time may vary depending on the size of the squash. Be careful not to overcook as this will yield a mush squash.
4. Remove from oven and allow to cool for 10 minutes. Pull/scrape the cooked strands from the skin with a fork and set aside to cool or place in the refrigerator.
Steps - Assembly of Salad
1. Wash and prep the vegetables and herbs.
Drain and rinse the canned artichoke. Cut into quarters.
Quarter the cucumber.
Chop cherub tomatoes and kalamata olives in half lengthwise.
Dice red onion.
Finely chop capers.
Juliane and/or finely chop fresh herbs
2. Add all ingredients to a serving dish or platter. Top with your favorite dressing if you wish. My favorite dressing is half extra virgin olive oil and half balsamic vinegar. Season with salt and pepper to taste and serve. Enjoy!
Spaghetti Squash Salad
Ingredients
- 1 tbsp (15mL) Extra Virgin Olive Oil
- Salt and Pepper, To taste
- 1 medium-sized Spaghetti Squash
- 4 cups (620g) Spaghetti Squash, cooked
- 1/4 cup (~10) Kalamata Olives, Pitted
- 3/4 cups (~80g) Cucumber
- 1/2 cup Cherub Tomatoes
- 1/2 whole Red Onion
- 2 to 3 tbsp Capers
- 1/2 cup Artichokes, canned and quartered
- Fresh Herbs, To taste
- Salt and Pepper, To taste
- Protein (optional)
Instructions
- Preheat oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper.
- Carefully slice the ends off with a sharp chef’s knife. Be mindful of not letting the spaghetti squash roll. Next, slice the squash in half lengthwise and remove the seeds.
- Drizzle with extra virgin olive oil and season with salt and pepper on the inside. Place both halves faced down on the baking sheet and bake for 30 to 40 minutes; or until fork tender through the skin. Cooking time may vary depending on the size of the squash. Be careful not to overcook as this will yield a mush squash.
- Remove from oven and allow to cool for 10 minutes. Pull/scrape the cooked strands from the skin with a fork and set aside to cool or place in the refrigerator.
- Wash and prep the vegetables and herbs:
- Drain and rinse the canned artichoke. Cut into quarters.
- Quarter the cucumber.
- Chop cherub tomatoes and kalamata olives in half lengthwise.
- Dice red onion.
- Finely chop capers.
- Juliane and/or finely chop fresh herbs
- Add all ingredients to a serving dish or platter. Top with your favorite dressing if you wish. My favorite dressing is half extra virgin olive oil and half balsamic vinegar. Season with salt and pepper to taste and serve. Enjoy!
The nutritional content provided is just an estimate. Nutritional content may vary based on substitutions and additions you may have made or by brand.
