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The first time I made this spaghetti squash stew, I was amazed by how beautifully it turned out! As soon as I removed the flesh from the squash, I noticed how much it looked like real spaghetti. The strands were soft, slightly chewy, and so comforting to eat.
What I love most about this recipe is how simple it is to make. The combination of fresh tomatoes, garlic, red onions, coconut milk, lemon juice, and arugula creates a wonderful blend of flavors. The coconut milk adds a creamy texture, while the lemon juice brings a fresh, bright taste to the stew.
One thing I will say is that cutting the spaghetti squash in half can be a little challenging. However, with a large, sharp knife, I was able to cut through the middle of the squash successfully. I have several different knives in my kitchen, so I chose a sturdy knife with a medium-large blade and sharp edges. Once the squash was cut in half, removing the seeds was easy.
I also noticed that the seeds looked delicious! I decided to save them because I would love to roast them in the oven with some tasty seasonings in the future. They sound like a wonderful little snack to make from something that might otherwise be thrown away.
If you are looking for a wholesome, plant-based meal, I hope this recipe inspires you to give spaghetti squash a try. It is a lovely way to enjoy vegetables in a comforting stew, and the combination of creamy coconut milk and fresh lemon makes it extra special.
Now, let's get into the ingredients and cooking instructions!
Ingredients
- 1 spaghetti squash
- 2 tablespoons tomato paste
- 4 tomatoes
- 2 whole garlic bulbs
- 2 red onions
- 1 handful of arugula leaves
- Juice of 2 lemons
- 1 to 2 tablespoons vegetable broth
- 1 can coconut milk
- 1 teaspoon vegetable seasoning (optional)
- A pinch of cayenne pepper
- ½ teaspoon salt
- A pinch of black pepper
Cooking Instructions
Step 1: Prepare the Spaghetti Squash
First, wash the spaghetti squash thoroughly. You can use water with a little vinegar, salt, or baking soda if you prefer.
Next, carefully cut the squash in half lengthwise using a large, sharp knife. Be sure to work on a stable cutting board and take your time, as the outer skin can be quite hard.
Once the squash is cut in half, scoop out the seeds and the stringy flesh surrounding them from the center. Set the seeds aside if you would like to roast them later for a tasty snack.
Step 2: Roast the Squash
Line a baking pan with aluminum foil and brush the cut sides of the squash with oil. Place the squash on the pan with the cut sides facing upward.
Preheat your oven to 450°F and roast the squash for approximately 50 minutes, or until the flesh is tender enough to separate easily with a fork.
While the squash is roasting, wash and chop your vegetables, prepare the garlic and red onions, and squeeze the juice from your lemons.
Once the squash has finished roasting, carefully remove it from the oven and let it cool enough to handle. Use a fork to scrape out the flesh, watching as it separates into beautiful, spaghetti-like strands.
Set the squash strands aside while you prepare the stew.
Step 3: Make the Tomato and Coconut Milk Stew
Now it is time to bring all those wonderful flavors together!
Place a pan on the stove and add a little water. Bring it to a boil, then reduce the heat to low. Add the chopped red onions first, followed by the garlic and tomato paste.
Next, add the chopped tomatoes and stir everything together. Pour in the coconut milk, freshly squeezed lemon juice, and vegetable broth.
Add the arugula leaves, a pinch of cayenne pepper, the salt, black pepper, and optional vegetable seasoning. Stir the ingredients together so the flavors can combine.
Allow the mixture to cook gently over low heat, stirring as needed, until the vegetables are incorporated into the sauce.
Step 4: Add the Spaghetti Squash
Finally, add the roasted spaghetti squash strands to the pan.
Gently mix the squash into the creamy tomato sauce until everything is evenly combined. The squash will soak up some of the delicious flavors from the tomatoes, garlic, coconut milk, and lemon juice.
Once everything is mixed together and heated through, your spaghetti squash stew is ready to enjoy!
Final Thoughts
This spaghetti squash stew was such a lovely surprise for my first attempt at making it. I enjoyed discovering how the squash transformed into spaghetti-like strands and how well it worked with the creamy, tangy sauce.
The tomatoes and tomato paste bring a rich flavor, the coconut milk adds creaminess, and the fresh lemon juice gives the dish a refreshing finish. The arugula adds a lovely touch of green, making this a colorful and satisfying meal.
I also love that this recipe is plant-based and made with simple vegetable ingredients. It is a comforting dish to prepare when you want something a little different from traditional pasta.
If you have never cooked with spaghetti squash before, I encourage you to give it a try. It may look a little intimidating at first, but once it is roasted, the flesh is easy to remove and fun to work with.
I hope you enjoy making this recipe as much as I did, and that it inspires you to experiment with new vegetables and flavors in your kitchen.
Happy cooking! 👩
Sources
- Personal Knowledge
