Vegetable Stir-Fry with Spaghetti Squash

Posted on Updated on

2013-07-21 18.47.57

I may love my meat but it’s hard for me to resist a vegan, gluten-free, and nutritious meal. I’ve mentioned on my last post that I will be focusing on vegan dishes for the next couple of days. Spaghetti squash came to my mind. I lugged a couple of spaghetti squashes from a health supermarket out of the area. I sometimes have a bad habit of buying something on a whim but anything I purchase always gets used sooner or later.  When cooked, the squash flesh shreds into threads like thin spaghetti or vermicelli, hence its name. On average, spaghetti squash measures about 12 inches in length and about 6 inches in diameter. The squash should be an even light yellow color and firm with no bruises. Although spaghetti squash has a bland flavor, it is sometimes seasoned with spices and herbs or served with a sauce. Spaghetti squash is a brilliant way to increase the amount of vegetables in your diet. Plus it’s a great low-carb alternative to rice, pasta, and potatoes. Of all the food that you’ve overindulged in, I bet that your mother never complained to you about eating too many vegetables. Spaghetti squash can be utilized in many ways. There are many variations of spaghetti squash recipes but I decided to incorporate a stir-fry version and it worked perfectly. This vegetable stir-fry recipe consists of Chinese vegetables and roasted spaghetti squash. Although this recipe is strictly vegan, you can add chicken, lean beef, or tofu for a protein rendition. Toasted cashew nuts are another option as well. Regardless of the additional ingredients you choose to use to enhance this dish, this vegetable stir-fry with spaghetti squash recipe makes a low calorie and satisfying meal that even pasta-lovers (such as myself) can enjoy.

For this recipe, you will need:

  1. 1 large spaghetti squash halved
  2. 1 package of frozen Chinese vegetables thawed
  3. 4 cloves of garlic minced
  4. 1 teaspoon of fresh minced ginger
  5. 1 small chili pepper sliced
  6. 3/4 cup of coconut or soy milk
  7. 2 tablespoons of reduced-sodium soy sauce
  8. 3 tablespoons of fresh lime juice
  9. 2 teaspoons of brown sugar
  10. 1/2 teaspoon of ground pepper


Preheat oven to 400 degrees F. Bake spaghetti squash rind side up for 40 minutes or until flesh is soft. Scoop the seeds and fibrous strings from the center of the cooked spaghetti squash. Gently scrape the tines of a kitchen fork around the edge of the spaghetti squash to shred the pulp into strands. Set aside.

For the vegetable stir-fry, combine the last 5 ingredients together in a cup or bowl. Stir well to dissolve the sugar. Adjust the flavors to suit your taste by adding more lime juice if too sweet or salty. Warm a wok or large frying pan over medium-high heat. Add 2 tablespoons of oil and swirl around, then add the Chinese vegetables. Stir-fry for 7-10 minutes or until vegetables are soft.  Add 1/4 cup of stir-fry sauce at a time as the vegetables are cooking. Remove vegetables from heat and toss them in with the spaghetti squash. Add cashews or sprinkle chopped green onions on top if you like and serve.

Yields 4 servings


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s