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Spaghetti Squash Noodle Bowls

Spaghetti Squash Noodle Bowls
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Spaghetti Squash Noodle Bowls

This vegetarian entrée is packed with protein, color, and texture. Cook this winter squash low and slow in a slow cooker or faster in the microwave on a busier night. Either way it’s delicious.

Ingredients

Servings  4  

  • 1 8-ounce spaghetti squash, rinsed and patted dry
  • 16 ounces frozen stir-fry vegetables, thawed (seasoning packet discarded)
  • 12 ounce frozen meatless crumbles (lowest sodium available)
  • 2 teaspoons toasted sesame oil
  • 2 medium garlic cloves, minced
  • 2 teaspoons soy sauce (lowest sodium available)
  • 1 teaspoon minced peeled gingerroot
  • 1 teaspoon plain rice vinegar OR
  • 1 teaspoon white wine vinegar
  • 1/2 cup unsalted crushed peanuts, dry-roasted
  • 1/4 cup coarsely chopped cilantro (optional)

Directions

Tip: Click on step to mark as complete.

Directions

  1. Prepare the vegetables using the package directions. Set aside.
  2. Prepare the meatless crumbles using the package directions. Set aside.
  3. Pierce the squash several times with a sharp knife to help the steam escape while it cooks. Microwave the squash on 80 percent power (medium high) for 10 to 15 minutes, or until soft. If your microwave doesn’t have a turntable, then microwave the squash for 5-minute increments, rotating it after each increment. Transfer the squash to a cutting board. Let stand for 10 minutes to cool just slightly. Cut in half lengthwise with a sharp knife. Using a spoon, scoop out and discard the seeds. Using a fork, scrape the squash pulp lengthwise to release the strands, which resemble spaghetti. Twirl the fork to break the strands. Transfer them to bowls.
  4. In a large nonstick skillet, heat the sesame oil over medium heat, swirling to coat the bottom. Add the garlic. Cook for 1 minute, stirring frequently. Stir in the stir-fry vegetables, meatless crumbles, soy sauce, gingerroot, and vinegar. Cook for 2 to 3 minutes, or until heated through, stirring occasionally.
  5. Spoon the vegetable mixture over the squash. Sprinkle with the peanuts and cilantro.

Slow Cooker Method

  1. If you have time, you can use the slow cooker to prepare the spaghetti squash strands in advance. The squash will have more of a roasted flavor if prepared in the slow cooker. Using a sharp knife, pierce the squash several times to help the steam escape while it cooks. Transfer the squash to a 3- to 4½-quart round or oval slow cooker. Pour in 1 cup of water. Cook, covered, on low for 4 to 5 hours or on high for 2 to 3 hours, or until the squash feels slightly soft when grasped with tongs. Transfer the squash to a cooling rack or work surface. Let it cool for about 30 minutes. Follow the directions above to halve, clean, and scrape out the spaghetti-like squash strands. Cover and refrigerate the strands for up to four days.
  2. Follow the directions in step 4 (above) to cook the vegetable mixture, or stir the stir-fry vegetables, soy crumbles, soy sauce, sesame oil, garlic, gingerroot, and vinegar in a slow cooker. Cook, covered, on low for 1 hour to 1 hour 10 minutes or on high for 45 minutes, or until the vegetables are tender and the mixture is heated through. About 10 minutes before the vegetable mixture is cooked, microwave the strands on 100 percent power (high) for 3 to 5 minutes to reheat them.

Nutrition Facts

Spaghetti Squash Noodle Bowls
CaloriesCalories
282 Per Serving
ProteinProtein
26g Per Serving
FiberFiber
9g Per Serving

Nutrition Facts

Calories 282
Total Fat 12.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 6.0 g
Cholesterol 0 mg
Sodium 407 mg
Total Carbohydrate 23 g
Dietary Fiber 9 g
Sugars 6 g
Added Sugars 0 g
Protein 26 g

Dietary Exchanges
1 starch, 1 vegetable, 3 lean meat

 
This vegetarian entrée is packed with protein, color, and texture. Cook this winter squash low and slow in a slow cooker or faster in the microwave on a busier night. Either way it’s delicious.

Nutrition Facts

Spaghetti Squash Noodle Bowls
CaloriesCalories
282 Per Serving
ProteinProtein
26g Per Serving
FiberFiber
9g Per Serving
×
Calories 282
Total Fat 12.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 6.0 g
Cholesterol 0 mg
Sodium 407 mg
Total Carbohydrate 23 g
Dietary Fiber 9 g
Sugars 6 g
Added Sugars 0 g
Protein 26 g

Dietary Exchanges
1 starch, 1 vegetable, 3 lean meat

Ingredients

Servings  4  

  • 1 8-ounce spaghetti squash, rinsed and patted dry
  • 16 ounces frozen stir-fry vegetables, thawed (seasoning packet discarded)
  • 12 ounce frozen meatless crumbles (lowest sodium available)
  • 2 teaspoons toasted sesame oil
  • 2 medium garlic cloves, minced
  • 2 teaspoons soy sauce (lowest sodium available)
  • 1 teaspoon minced peeled gingerroot
  • 1 teaspoon plain rice vinegar OR
  • 1 teaspoon white wine vinegar
  • 1/2 cup unsalted crushed peanuts, dry-roasted
  • 1/4 cup coarsely chopped cilantro (optional)

Directions

Tip: Click on step to mark as complete.

Directions

  1. Prepare the vegetables using the package directions. Set aside.
  2. Prepare the meatless crumbles using the package directions. Set aside.
  3. Pierce the squash several times with a sharp knife to help the steam escape while it cooks. Microwave the squash on 80 percent power (medium high) for 10 to 15 minutes, or until soft. If your microwave doesn’t have a turntable, then microwave the squash for 5-minute increments, rotating it after each increment. Transfer the squash to a cutting board. Let stand for 10 minutes to cool just slightly. Cut in half lengthwise with a sharp knife. Using a spoon, scoop out and discard the seeds. Using a fork, scrape the squash pulp lengthwise to release the strands, which resemble spaghetti. Twirl the fork to break the strands. Transfer them to bowls.
  4. In a large nonstick skillet, heat the sesame oil over medium heat, swirling to coat the bottom. Add the garlic. Cook for 1 minute, stirring frequently. Stir in the stir-fry vegetables, meatless crumbles, soy sauce, gingerroot, and vinegar. Cook for 2 to 3 minutes, or until heated through, stirring occasionally.
  5. Spoon the vegetable mixture over the squash. Sprinkle with the peanuts and cilantro.

Slow Cooker Method

  1. If you have time, you can use the slow cooker to prepare the spaghetti squash strands in advance. The squash will have more of a roasted flavor if prepared in the slow cooker. Using a sharp knife, pierce the squash several times to help the steam escape while it cooks. Transfer the squash to a 3- to 4½-quart round or oval slow cooker. Pour in 1 cup of water. Cook, covered, on low for 4 to 5 hours or on high for 2 to 3 hours, or until the squash feels slightly soft when grasped with tongs. Transfer the squash to a cooling rack or work surface. Let it cool for about 30 minutes. Follow the directions above to halve, clean, and scrape out the spaghetti-like squash strands. Cover and refrigerate the strands for up to four days.
  2. Follow the directions in step 4 (above) to cook the vegetable mixture, or stir the stir-fry vegetables, soy crumbles, soy sauce, sesame oil, garlic, gingerroot, and vinegar in a slow cooker. Cook, covered, on low for 1 hour to 1 hour 10 minutes or on high for 45 minutes, or until the vegetables are tender and the mixture is heated through. About 10 minutes before the vegetable mixture is cooked, microwave the strands on 100 percent power (high) for 3 to 5 minutes to reheat them.
The New American Heart Association Cookbook, Centennial Edition

The New American Heart Association Cookbook, Centennial Edition

The American Heart Association celebrates its 100th birthday with 100 all-new recipes in this fully revised and updated 10th edition of its classic cornerstone cookbook.

This ultimate resource offers more than 800 recipes to satisfy every palate. The new and revised recipes are based on modern flavor profiles, classic favorites, cultural cuisines, and culinary preferences, such as Mediterranean and vegetarian. Many of the recipes use today’s popular cooking appliances, including the air fryer, slow cooker, and pressure cooker (Instant Pot®).

Sample Recipes:

Slow Cooker Kale and Red Quinoa Soup

Pulled Turkey Tostadas with Cucumber Guacamole

Spaghetti Squash Noodle Bowls

Slow Cooker Coconut Curry Halibut with Green Beans and Roasted Red Bell Peppers

Purchase:

Amazon | Barnes and Noble

 
This recipe is reprinted with permission from The New American Heart Association Cookbook, Centennial Edition. Copyright ©2024 by the American Heart Association. Published by Rodale Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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