Spaghetti squash also called vegetable spaghetti

Cook with spaghetti squash this fall.

Spaghetti squash, also called vegetable spaghetti or noodle squash, is an oblong variety of winter squash.  This type of squash can vary in color from ivory to yellow to orange.  The orange varieties have higher carotene content and its center contains many large seeds. Its flesh is bright yellow or orange.  The raw flesh of the spaghetti squash is solid.  When cooked the flesh falls away from the outside skin in strands like spaghetti. 

Spaghetti Squash contains many nutrients including folic acid, potassium, Vitamin A and beta carotene.  This variety of squash is low in calories at 42 calories per cup.

Spaghetti squash can be baked, boiled, steamed or microwaved.  It can be served with or without sauce as a substitute for pasta. Cooking the whole squash is an easier method, but takes a longer time.  If baking or microwaving a whole squash, pierce with a sharp knife to avoid exploding.  Bake for one hour at 375 degrees F or microwave for 10 to 12 minutes and let stand 5 minutes.  Remove seeds and pulp.  Separate strands with a fork. Because raw squash can be difficult to cut up, it is suggested to pierce the outside and microwave two minutes before cutting in half.  Scrape out seeds and pulp and bake rind side up at 375 degrees F for about 30 to 40 minutes.  These cut up halves can also be boiled in water for 20 minutes and then strands separated with fork. Spaghetti squash can be stored like pumpkins and other winter squash; between 50 to 60 degrees F for up to 6 months or kept at room temperature for several weeks.

For more information on growing and preserving squash, visit Michigan Fresh or contact your local Michigan State University Extension office.

Spaghetti squash recipe:

  • 1 spaghetti squash – cut lengthwise and seeds removed.
  • 2 tablespoon vegetable oil
  • 1 small onion, chopped
  • 1 cloves garlic, chopped
  • 2 tablespoons chopped fresh basil
  • 1 1/2 cups tomatoes, chopped
  • 3/4 cup feta cheese
  • 3 tablespoons black olives
  1. Preheat oven to 400 degrees F.  Place cut-up squash, cut side down in a 13 X 9 baking dish.  Bake 30 minutes or until tender when pierced with a knife.  Scrape squash strands with a fork in a large bowl.
  2. Heat oil in skillet.  Add onion, garlic and basil.  Cook 4 to 5 minutes, add tomatoes and cook until tomatoes are warmed through.
  3. Toss vegetables, feta cheese, olives and basil with squash.  Serve warm.

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