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Active Time:30 minsTotal Time:1 hr 5 minsServings:4Jump to Nutrition Facts
Active Time:30 minsTotal Time:1 hr 5 minsServings:4
Active Time:30 mins
Active Time:
30 mins
Total Time:1 hr 5 mins
Total Time:
1 hr 5 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipe
When you want a comforting plant-based meal that’s packed with nutritionandbeautiful enough for the ’Gram—Spaghetti Squash Nests with Kale, White Beans & Mushroomsis for you. Creamy white beans, earthy caramelized mushrooms and antioxidant-packed kale sit on top of roasted and slightly sweet spaghetti squash—a fiber-rich combo that will keep your microbiome in tip-top shape. The white balsamic vinaigrette brings the entire dish together and brightens the flavors—a must-add to this recipe. Keep reading for our expert tips on how to cut your squash safely and what to use if you don’t have white balsamic vinegar on hand.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1largespaghetti squash(2½ to 3pounds)6tablespoonsextra-virgin olive oil, divided1(8-ounce) packagesliced cremini mushrooms(about2½cups)¾teaspoonsalt, divided4teaspoonswhite balsamic vinegar1teaspoonDijon mustard2cupsloosely packed stemmed and choppedlacinato kale¼teaspooncrushed red pepper1(15-ounce) canno-salt-added cannellini beans, rinsed4teaspoonsgrated Parmesan cheese2teaspoonschoppedfresh oregano
Cook Mode(Keep screen awake)
Ingredients
1largespaghetti squash(2½ to 3pounds)
6tablespoonsextra-virgin olive oil, divided
1(8-ounce) packagesliced cremini mushrooms(about2½cups)
¾teaspoonsalt, divided
4teaspoonswhite balsamic vinegar
1teaspoonDijon mustard
2cupsloosely packed stemmed and choppedlacinato kale
¼teaspooncrushed red pepper
1(15-ounce) canno-salt-added cannellini beans, rinsed
4teaspoonsgrated Parmesan cheese
2teaspoonschoppedfresh oregano
Directions
Preheat oven to 425°F. Trim squash ends and cut squash crosswise into 4 equal rounds, about 1½ to 2 inches wide. Scoop out seeds and discard. Place the squash rounds on a large rimmed baking sheet; brush the cut sides and interior with 1 tablespoon oil. In a small bowl, combine 1 (8-ounce) package sliced mushrooms, 1 tablespoon oil and ¼ teaspoon salt; toss to coat. Spread in an even layer around the squash rounds. Roast for 20 minutes.
Meanwhile, whisk 4 teaspoons vinegar, 1 teaspoon mustard and ¼ teaspoon salt together in a small bowl. Gradually whisk in 3 tablespoons oil until smooth. Set aside, uncovered, at room temperature until ready to use.
Divide 2 cups chopped kale among the centers of the squash rings; drizzle the kale with the remaining 1 tablespoon oil and sprinkle with ¼ teaspoon crushed red pepper. Roast for 10 minutes. Sprinkle rinsed beans around the squash rings; roast until the squash is tender, the kale is wilted, the mushrooms are browned and the beans are heated through, about 5 minutes.
With a fork, shred the squash in the centers of the rings into long strands; gently stir to distribute the kale evenly. Sprinkle with the remaining ¼ teaspoon salt. Divide the mushrooms and beans among the squash nests (about ½ cup each). Drizzle with the vinaigrette and sprinkle with 4 teaspoons Parmesan and 2 teaspoons oregano.
Frequently Asked QuestionsYou want to choose the best-looking and heaviest spaghetti squash available. The ideal color is golden yellow, and the skin should be smooth, matte and free of blemishes. Also, check the stem—it should be dry and never green.These spaghetti squash nests are an excellent vegetarian main dish. Pair them with your favorite side salad to round out the meal.Yes, as long as you usevegetarian Parmesan cheesethat isn’t made with animal rennet. If you’re following a strict vegetarian diet, it’s important to check Parmesan labels as it’s traditionally made using animal rennet enzymes, though vegetarian versions made with vegetable-based enzymes can also be found at the supermarket.
Frequently Asked Questions
You want to choose the best-looking and heaviest spaghetti squash available. The ideal color is golden yellow, and the skin should be smooth, matte and free of blemishes. Also, check the stem—it should be dry and never green.
These spaghetti squash nests are an excellent vegetarian main dish. Pair them with your favorite side salad to round out the meal.
Yes, as long as you usevegetarian Parmesan cheesethat isn’t made with animal rennet. If you’re following a strict vegetarian diet, it’s important to check Parmesan labels as it’s traditionally made using animal rennet enzymes, though vegetarian versions made with vegetable-based enzymes can also be found at the supermarket.
EatingWell.com, December 2024
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Nutrition Facts(per serving)366Calories22gFat36gCarbs10gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Sarah Pflugradt, Ph.D., RDN, CSCS
andLinda Frahm
Linda Frahm
