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Primavera Spaghetti Squash

from the video Spaghetti Squash 4 Ways ▶︎

by Merle O'Neal


for 2 servings


  • 1 spaghetti squash
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon pepper


  • 1 tablespoon olive oil
  • 1 tablespoon garlic
  • ½ cup onion, diced
  • 1 cup mushroom, sliced
  • 1 cup broccoli
  • 1 cup asparagus, chopped
  • ½ cup squash, sliced
  • ½ cup cherry tomato, halved
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ½ cup milk, or milk alternative
  • ¼ cup vegetarian parmesan cheese


  1. Preheat oven to 400ºF (200ºC).
  2. With a sharp knife, slice the squash in half. If the squash is too tough, puncture in several places forming a dotted line around the squash. Microwave for 3-5 minutes to soften. Allow to cool before cutting in half.
  3. Scoop out the seeds, brush with oil, and sprinkle with salt, and pepper. Bake for 40-45 minutes, or until a fork can easily pierce the skin.
  4. Meanwhile, in a pan combine oil, garlic, and onion over medium heat, and sautè until onions are translucent.
  5. Add mushrooms and cook for 3 minutes. Add the broccoli, asparagus, squash, tomatoes, salt, and pepper and cook until almost cooked through.
  6. Add the milk/ milk alternative until warmed through. Add the vegetarian Parmesan and mix until evenly spread throughout vegetables. Add the lemon juice and stir to combine.
  7. Remove squash from the oven, with a fork pull at the edges to produce that stringy “spaghetti” quality.
  8. In the pan combine “spaghetti” with vegetables. Return to the squash and top with Parmesan.
  9. Enjoy!
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