Spaghetti Squash ‘n Veggie Mélange
Whether you are looking to “go vegetarian” for tonight’s dinner, or just want to add some “pop” to your everyday veggie “sides,” here’s a dish your family will love. Let your imagination run wild by choosing any veggies you fancy, especially using any “gems” uncovered at your local farmers’ markets. Have picky kids? This super-colorful and healthy stir-fry is a must-try!
Yield: about 4 servings
Yield: about 4 servings
Ingredients
- 1 tablespoon olive oil
- 3 cloves garlic chopped
- 4 cups cooked spaghetti squash- about 1 medium see MPM Mini-Bites for cooking tips
- 4 carrots peeled
- 1 medium zucchini trimmed
- 1 large yellow squash trimmed
- 1/2 pound asparagus spears (tough ends trimmed), cut into 1-inch pieces
- 1 10 ounce packed frozen artichokes, defrosted and halved
- 1 cup shelled frozen peas defrosted
- 1 pint grape or cherry tomatoes halved
- 1 15 ounce can garbanzo beans (chickpeas), rinsed and drained
- 1/3 cup chopped fresh herbs such as dill, parsley, thyme, marjoram, etc.
- Salt and pepper to taste
Instructions
- Shred or julienne carrots, zucchini and yellow squash. (see MPM Mini-Bites for tips.) Or if you prefer, vegetables can be shredded in a food processor. Tightly roll vegetables in a kitchen towel, pressing out as much water as possible.
- Assemble all ingredients. (makes the stir-fry process so much easier!)
- Heat olive oil in wok or large sauté pan over medium setting until hot. Add cooked spaghetti squash and garlic; stir-fry for 2 minutes. Add carrots, zucchini, yellow squash and asparagus; stir-fry for 1 minute. Stir in artichokes, peas, tomatoes, garbanzos, and herbs, continuing to stir-fry for 2 minutes. Season with salt and pepper to taste. Serve immediately.
Notes
Make Ahead and Storage Tips: all vegetables and herbs may be prepared up to 1 day ahead. Cover and refrigerate. This dish is best stir-fried just before serving. If you have any leftovers, refrigerate (covered) for up to 1 day. Reheat in a medium pan over medium setting for about 5 minutes, stirring often, just until heated through.
New to cooking spaghetti squash? Here’s my tried and true method: preheat oven to 450 degrees F. Cover a baking sheet with foil; place squash on baking sheet. With a sharp knife, prick squash all over. Roast for 20 minutes or until a knife can easily pierce the shell. Cut squash in half lengthwise. With a kitchen scissors, snip strings and seeds. Scoop out any remaining fibers and seeds with a spoon. Lightly drizzle cut halves with olive oil. (Or use an oil sprayer like the Misto.) Continue roasting for approximately 25 minutes or until flesh is soft and lightly browned. Scrape out flesh with a fork.
Note: if your squash is very watery, after removing from shell, set in a strainer set over a bowl. Refrigerate and let drain at least 4 hours or overnight. (Or roll squash in a kitchen towel, pressing out as much water as possible.)
Shredded, julienned or “ribbon” veggies are fun! I have found that picky eaters are more likely to try veggies that can be julienned, shredded or cut into “ribbons” such as carrots, yellow squash and zucchini. I used a julienne peeler such as this one to make very thin strips. You can also make ribbons (which are wider) using a simple vegetable peeler. Or if you prefer, you can shred veggies using a food processor or just chop to desired size. You may also enjoy using a spiralizing tool!
Great farmer’s market dish! This is the perfect veggie dish to try when your local vegetable harvest is at its peak. Feel free to pick and choose your veggies according to your family’s tastes as well as what’s on sale. Broccoli, cauliflower, Brussels sprouts, edamame, jicama, bell peppers, eggplant, snow peas, sugar snaps,, onion, mushrooms, etc. would all be delicious.
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