Spaghetti Squash with Chickpeas and Kale
This nutrient-dense autumn dish offers the comforting experience of pasta with about 70% fewer carbohydrates. Perfect for crisp evenings when you crave something hearty yet nourishing, this vegan recipe brings together seasonal ingredients in a symphony of flavors that will surprise even dedicated pasta enthusiasts.
Equipment
- Baking Sheet
- Parchment Paper
- Large Skillet
- Fork
Ingredients
- 1 medium spaghetti squash about 3-4 pounds
- 2 tablespoons extra virgin olive oil divided
- 1 medium yellow onion diced
- 4 cloves garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1/2 teaspoon red pepper flakes adjust to taste
- 1 bunch kale stems removed and leaves roughly chopped (about 4 cups)
- 1 can chickpeas 15 oz, drained and rinsed
- 1 can diced tomatoes 14.5 oz
- 2 tablespoons nutritional yeast
- 2 tablespoons lemon juice
- salt and freshly ground black pepper to taste
- 1/4 cup fresh basil chopped (for garnish)
Instructions
- Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. For easier cutting, microwave the whole squash for 3-4 minutes first to soften the skin slightly. Drizzle the cut sides with 1 tablespoon olive oil and season generously with salt and pepper. Place cut-side down on a baking sheet lined with parchment paper.
- Roast the squash for 30-40 minutes, until the flesh is tender and easily pulls apart with a fork. The exact time will depend on the size of your squash. You'll know it's done when you can easily pierce the skin with a fork and the flesh separates into spaghetti-like strands.
- While the squash roasts, heat the remaining tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and cook for 4-5 minutes until translucent. Add the minced garlic and cook for another 30 seconds until fragrant.
- Stir in the oregano, smoked paprika, and red pepper flakes, cooking for about 30 seconds to bloom the spices. Add the chickpeas and cook for 2-3 minutes, allowing them to absorb the flavors.
- Add the diced tomatoes with their juice and bring to a simmer. Cook for about 5 minutes to reduce slightly, then add the chopped kale in batches, stirring until wilted. This should take about 3-4 minutes.
- Reduce heat to low and stir in the nutritional yeast and lemon juice. Season with salt and pepper to taste. Allow the mixture to simmer gently for another 5 minutes, allowing the flavors to meld together.
- Once the squash is cooked, allow it to cool slightly, then use a fork to scrape the flesh into spaghetti-like strands, working from the edges toward the center. Leave about ¼-inch of squash flesh attached to the skin to maintain the "bowl" shape if you're planning to serve the dish inside the squash halves.
- You can either add the squash strands to the skillet with the chickpea-kale mixture and toss to combine, or place the squash strands in serving bowls and top with the chickpea-kale mixture. Garnish with fresh basil before serving.
Notes
- For lower sodium content, use no-salt-added diced tomatoes and chickpeas
- Swap kale for spinach or Swiss chard if you prefer milder greens
- No chickpeas? White beans work beautifully
- For a non-vegan version, add a sprinkle of parmesan instead of nutritional yeast
- Store leftovers in an airtight container in the refrigerator for up to 4 days
- For best results, store the squash strands separately from the chickpea-kale mixture
- Swap kale for spinach or Swiss chard if you prefer milder greens
- No chickpeas? White beans work beautifully
- For a non-vegan version, add a sprinkle of parmesan instead of nutritional yeast
- Store leftovers in an airtight container in the refrigerator for up to 4 days
- For best results, store the squash strands separately from the chickpea-kale mixture
Nutrition
Calories: 285kcalCarbohydrates: 42gProtein: 12gFat: 9gFiber: 12gVitamin A: 269IUVitamin C: 145mgCalcium: 13mgIron: 25mg
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