Spaghetti Squash Spaghetti

There’s something comforting about old fashion spaghetti. This veggie version is so super delicious you won’t even miss the meat! Oregano contains beta-caryophyllin (E-BCP), a substance that inhibits inflammation. It also has powerful antioxidant action thanks to rosmarinic acid, with 42 times the antioxidant punch of apples. So pass the spaghetti …. squash that is!

Power Food: Oregano

Prep. Time: 10 min. | Cook Time: 45 min. | Total Time: 55 min. | Servings: 6 | Serving Size: ~2 cups


  • 1 large spaghetti squash
  • ¼ cup vegetable stock (low sodium & gluten- free)
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 cup mushrooms, minced, reserving some to garnish
  • 1 cup baby spinach, chopped
  • 1-15 oz. can white beans, rinsed & drained
  • ½ cup pumpkin seeds, raw (soaked overnight)
  • 2 tsp. each: oregano, marjoram, basil
  • ½ cup red & yellow bell pepper, minced, reserving some to garnish
  • 1-25 oz. jar pasta sauce (low sodium & sugar-free)
  • ¼ cup parsley, chopped, to garnish



  1. Preheat oven to 400ºF.
  2. Slice the squash in half and using a spoon scoop out the seeds. Place the squash in a roasting pan cut-side down. Add a little water to the roasting pan to help the squash become tenderer by steaming. Bake for 30-45 minutes or until you can easily pierce a fork through the flesh all the way to the peel and the flesh easily separates into “noodles”. Using a fork scrape out the flesh making long noodles.
  3. Add vegetable stock, onion, and garlic to a large stockpot. Healthy sauté for 1-2 minutes, then stir in mushrooms and spinach, cooking for another 3-4 minutes or until spinach wilts. Add beans, pumpkin seeds, oregano, marjoram, basil, bell pepper and pasta sauce. Heat for an additional 3-4 minutes and serve over warmed spaghetti squash. Garnish with chopped mushrooms, bell peppers and parsley, just before serving.


Nutritional Facts :   Calories 229 | Total Fat 7.5 g | Saturated Fat 1.1 g | Monounsaturated Fat 1.0 g | Polyunsaturated Fat 3.6 g | Cholesterol 0 mg | Sodium 17 mg | Potassium 335 mg | Total Carbohydrate 31 g | Dietary Fiber 5.8 g | Natural Sugar 1.9 g | Protein 7.9 g | * Vitamin A 36.1% | *Vitamin E 27 % | *Phosphorus 14.4 %     *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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