Spaghetti Squash with Kale and Sun Dried Tomatoes is a satisfying fall dish that’s plant rich, low carb and gluten free. The robust flavor comes from sautéing the spaghetti squash ‘noodles’ with garlic, sun dried tomatoes, kale and pine nuts to create a super delicious weeknight dinner.
I love the idea of spaghetti squash, it’s like al dente noodles, but low carb and gluten free. Since I don’t eat gluten having a spaghetti-like dish is very appealing to me. The texture of spaghetti squash is tender and the flavor is subtle, lending itself extremely well to pasta sauce, pesto and many other flavors.
The first time I made spaghetti squash it came out soggy but then I discovered if I baked it cut side up the strands come out perfectly al dente.
Once it’s cooked you can add any flavors you want. Tomato sauce and a little vegan parmesan makes a delicious gluten free spaghetti dish.
In this recipe I wanted lots of vegetables. I mixed the squash with my favorite green vegetable, kale and flavored it with garlic, thyme and sun dried tomatoes. Then top it off with creamy, crunchy, roasted pine nuts.
You can use dried sun dried tomatoes and soak them in hot water for 15 minutes until they’re soft. It’s a little easier if you get sun dried tomatoes packed in olive oil which can be found in most health food stores, no soaking required. Be sure to check they don’t have any preservatives added.
How To Make Spaghetti Squash
- Start by cutting your spaghetti squash in half lengthwise. Sometimes the spaghetti squash is difficult to cut. If you are having trouble roast it in the oven whole for 15 minutes until it softens and then cut it.
- Place the squash on a baking sheet, cut side up. Rub the inside with 1 tablespoon of olive oil and sprinkle with salt and pepper.
- Roast for about 40 minutes or until the flesh is tender. Remove squash from the oven, let it cool slightly and use a fork to scrape the squash into strands. You should have about 4 cups, set aside.
While the squash is cooking remove the stems from the kale. One at a time, grasp the stems in one hand and strip the leaves off with the other. (keep the stems for your smoothie). Coarsely chop the kale.
Rich In Iron
You’ll love knowing this dish is a good source of vegetarian iron. Sun dried tomatoes have a much higher concentration of iron than fresh tomatoes. One cup of sun dried tomatoes has 4.9 mg of iron whereas a cup of raw tomatoes only has .4 mg.
Kale is an iron rich leafy green vegetable that is easy for your body to digest.
Pine nuts have 7.5 mg of iron per cup, 41% of your daily requirement.
You’ll love this plant-rich meal that’s perfect for fall and winter. It’s has a robust savory flavor, that’s super satisfying.
You’ll find it’s simple to make, especially if you cook the spaghetti squash the day before to save time.
If you want to make it a complete meal with protein, add 1 cup of cannellini beans before adding the kale. For paleo add 1 cup of shredded cooked chicken at the end.
If you like this recipe you may also enjoy these other Fall dishes:
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Spaghetti Squash with Kale and Sundried Tomatoes is a satisfying fall dish that’s plant rich, low carb and gluten free.
- 1 small/medium spaghetti squash
- ¼ cup oil packed sun dried tomatoes, or dried sundried tomatoes soaked in hot water for 15 minutes, sliced
- 2 tablespoons extra virgin olive oil
- 1 whole shallot, thinly sliced
- 2 cloves garlic, minced
- pinch of red pepper flakes
- Celtic sea salt and fresh pepper
- 4 cups (packed) chopped kale leaves, stems removed
- 2 teaspoons fresh thyme leaves
- ¼ cup toasted pine nuts
- Preheat oven to 375 degrees.
- Cut the squash in half lengthwise. Scoop out the seeds and pulp from the middle.
- Place the squash on a baking sheet, cut side up. Rub the inside with 1 tablespoon of olive oil and sprinkle with salt and pepper. Roast for about 40 minutes or until the flesh is tender and you can scrape the noodle-like strands away from the skin with a fork. (If your squash is difficult to cut, roast it whole for the first 15 minutes until it softens a bit, then cut and continue).
- If you’re using dried sundried tomatoes, put into a bowl with boiling water. Let sit until soft at least 15 minutes.
- Remove squash from the oven, let it cool slightly and use a fork to scrape the squash into strands. You should have about 4-5 cups, set aside.
- In a large skillet heat the olive oil on medium-low. Add shallots, garlic, sun dried tomatoes, red pepper flakes, salt and pepper.
- Sauté on medium low until the shallots are soft, 3-4 minutes.
- Add the kale leaves and saute 2-3 minutes until kale begins to soften.
- Add the squash ‘noodles’ and stir to combine evenly.
- Sauté until kale is tender, about 3 minutes.
- Stir in the thyme.
- Taste for additional salt and pepper.
- Remove from the heat, top with toasted pine nuts and serve.
For additional protein, add white cannellini beans before adding the kale.
If you’re paleo and want more protein add 1 cup shredded cooked chicken along with the kale.
The recipe is adapted from loveandlemons.com,
- Prep Time: 20
- Cook Time: 1 hour 15 minutes
- Category: Main Dish, Side Dish
- Method: Saute
- Cuisine: Paleo, Vegan, Gluten Free, Whole30
Keywords: spaghetti squash, squash, fall dish