Roasted Spaghetti Squash with Kale: A Hearty, Healthy Side Dish
Bright strands and tender greens come together in a dish you can tailor to any taste.
Roasted Spaghetti Squash with Kale
Roasted spaghetti squash with kale is a vibrant dish that takes humble ingredients and turns them into a feast of texture and flavor. This recipe elevates everyday vegetables to an enticing centerpiece or a hearty accompaniment to any meal. By roasting the spaghetti squash until tender and sautéing fresh kale with aromatics, you achieve a balance of sweet, nutty squash and earthy greens—all finished with optional extras for a dash of creativity.
Why You’ll Love This Recipe
- Healthy and Nutritious: Packed with fiber, vitamins, and minerals from both squash and kale.
- Easy Preparation: Simple steps suitable for cooks of all skill levels.
- Versatile: Enjoy as a vegetarian main, a hearty side, or topped with cheese for extra richness.
- Customizable: Adapt with extra vegetables, toppings, and spices as you wish.
Ingredients
- 1 large spaghetti squash
- Olive oil (as needed, about 3 tablespoons divided)
- 1-2 bunches fresh kale, stems removed and leaves torn or chopped
- 1 medium onion, diced
- Salt and freshly ground black pepper to taste
- Optional: 1-2 teaspoons vinegar (apple cider, red wine, or rice vinegar)
- Optional: 1/2 teaspoon chili powder or red pepper flakes for a little heat
- Optional for serving: Parmesan shavings, feta crumbles, toasted pine nuts
Step-By-Step Instructions
1. Roast the Spaghetti Squash
- Preheat your oven to 400°F (205°C).
- Carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds and pulp with a spoon.
- Place the squash halves cut side up on a large baking sheet. Drizzle or brush olive oil over the cut surface. Season lightly with salt and pepper.
- Turn the squash halves cut side down for even roasting. Place the baking sheet in the oven and roast for about 1 hour, or until the flesh is very tender when pierced with a fork.
- Let the squash cool slightly before handling.
- Use a fork to scrape the flesh in the same direction as the strands to create the characteristic spaghetti-like ribbons. Gather all the strands in a large bowl.
2. Prepare the Kale Mixture
- Strip the kale leaves from tough stems. Wash thoroughly and dry.
- Chop or tear into bite-sized pieces. Set aside.
- In a large skillet, heat olive oil over medium to medium-high heat. Add diced onion and sauté for 3-5 minutes until translucent and slightly golden.
- Add the kale to the sautéed onions. Sprinkle with salt and pepper. Continue stirring and cook the kale for 4-6 minutes, until it is wilted but still retains some texture. For added flavor, toss in a minced garlic clove during the last minute of cooking (optional).
- Set the cooked kale aside.
3. Assemble the Dish
- Option 1 (Layered): Spoon spaghetti squash onto plates or into bowls. Top with kale-onion mixture. Drizzle with a little olive oil and a splash of vinegar (if using). Season with additional salt, pepper, and a pinch of red pepper flakes or chili powder to taste.
- Option 2 (Combined): Gently toss the roasted spaghetti squash with the kale and onion mixture in a large bowl. Drizzle with olive oil and vinegar and toss again. Adjust seasoning as needed.
Topping and Serving Suggestions
- Parmesan Shavings: Use a vegetable peeler to shave thin slices over the finished dish for a savory bite.
- Feta Cheese Crumbles: Sprinkle on top just before serving for salty creaminess.
- Toasted Pine Nuts: Add a handful for extra crunch.
- Additional Vegetables: Stir in sautéed mushrooms, cherry tomatoes, or bell peppers for a heartier meal.
- Butter Swap: Sauté kale and onions in butter instead of olive oil for a richer flavor.
How To Select and Prep Your Ingredients
- Spaghetti Squash: Seek squash that feels heavy for its size, with a firm, unblemished rind.
- Kale: Fresh, bright green leaves are best. Remove the stems for tenderness.
- Onion: Yellow or sweet onions add depth, but red onion can give a milder, sweeter tone.
- Vinegar: Use a vinegar with mild acidity, such as apple cider or rice vinegar, for balance.
What others are reading
Expert Tips for Success
- For Softer Squash: If your fork doesn’t easily pierce the squash after 1 hour, keep roasting for 10–15 minutes, checking for tenderness.
- Low-Mess Slicing: Microwave the whole squash for 3–4 minutes to soften, making it easier to cut safely.
- Batch Cooking: Prepare double quantities for meal prep; leftovers keep well in the fridge for 2–3 days.
- Vinegar Adjustment: Vinegar adds a lively bite, but the dish is still delicious without it. Adjust to taste.
Variations and Customizations
- Leafy Green Swaps: Substitute kale with chard or spinach.
- Protein Boost: Top with a fried or poached egg, or stir in chickpeas.
- Spice It Up: Add red pepper flakes, chili powder, or smoked paprika for a kick.
- Flavor Add-Ins: Sauté minced garlic along with your onions for aromatic flair, or finish with a squeeze of fresh lemon juice.
Nutrition Information
| Component | Amount per serving (approximate) |
|---|---|
| Calories | 120 |
| Fat | 7g |
| Carbohydrates | 15g |
| Fiber | 4g |
| Protein | 3g |
| Vitamin A | 80% DV |
| Vitamin C | 55% DV |
| Calcium | 12% DV |
| Iron | 8% DV |
Note: Nutrition may vary depending on toppings and portion size.
Frequently Asked Questions (FAQs)
How do you know when spaghetti squash is done?
Insert a fork into the flesh; it should glide in easily and the strands should loosen readily. If not, return to the oven for 5–10 minutes until tender.
Can you prepare this dish in advance?
Yes. Both the roasted squash and sautéed kale can be made a day ahead. Store them in separate airtight containers in the refrigerator, then reheat and combine just before serving.
What kind of kale works best?
Lacinato (dinosaur) kale and curly kale both work well. Lacinato is more tender and quick-cooking, while curly kale offers more structure.
Is there a good substitute for kale?
Yes, try Swiss chard, spinach, or even collard greens for a similar effect. The cooking time may vary slightly.
Can this recipe be made vegan?
Absolutely! Simply use all olive oil and omit cheese toppings. For added richness, toss in your favorite plant-based cheese or nut-based toppings like toasted pine nuts or seeds.
Serving Ideas
- As a Main: Serve with a fried or poached egg for a protein boost, or top with roasted chickpeas for a satisfying vegan meal.
- As a Side: Pair with roasted chicken, grilled fish, or your favorite protein entrée.
- Packed Lunch: This dish holds up well at room temperature, making it an excellent meal-prep option for busy weeks.
Pro Tips: Making It Your Own
- Get Creative: If you love bold flavors, add sun-dried tomatoes, roasted red pepper strips, or a sprinkle of smoked paprika.
- Change the Texture: For a crispier kale component, roast torn kale leaves with a drizzle of oil at 375°F for about 12 minutes, or until crispy and just golden at the edges. Layer these kale chips on top of the squash for a fantastic textural contrast.
- Mediterranean Flair: Stir in crumbled feta, chopped olives, and a handful of cherry tomatoes for a Mediterranean-inspired twist.
Related Recipes and Inspirations
- Spaghetti Squash and Chard Sauté: Try sautéing roasted spaghetti squash and Swiss chard directly together in a skillet with a little olive oil and garlic for a flavor-packed variation.
- Cheesy Toppings: Top your finished dish with shavings of Parmesan or a few crumbles of feta for added richness.
- Garlic Infusion: Add finely minced garlic to the onion when sautéing for aromatic depth.
Final Thoughts
Roasted spaghetti squash with kale is a celebration of fresh vegetables made transformative through simple cooking techniques. Balanced, customizable, and endlessly adaptable, this dish is equally suitable for a weekday dinner or a festive occasion. Whether you enjoy it plain, jazzed up with cheese and spices, or layered into new variations, it’s a proven crowd-pleaser that highlights the beauty of seasonal produce.
References
- https://diaryofatomato.com/2014/02/03/2-3-14-spaghetti-squash-roasted-kale/
- https://thesecretingredientblog.wordpress.com/2016/09/29/roasted-spaghetti-squash-with-kale-and-parm-from-guy-fieri-family-food/
- https://www.thepioneerwoman.com/food-cooking/recipes/a11286/roasted-spaghetti-squash-with-kale/
- https://www.thepioneerwoman.com/food-cooking/recipes/a33997017/how-to-cook-spaghetti-squash/
- https://www.thepioneerwoman.com/food-cooking/meals-menus/g62190627/spaghetti-squash-recipes/
- https://www.thepioneerwoman.com/food-cooking/meals-menus/g62707944/winter-squash-recipes/
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