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Spaghetti Squash Primavera

Spaghetti Squash Primavera

Serves: 4

Category: Main Dishes - Vegan
Tags: Aggressive Weight Loss, Anti-Cancer/High Micronutrient

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Rated by: 49 members

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Spaghetti squash is a yellow oblong squash with a mild flavor. When cooked, it's quite unique because its flesh pulls away in ribbons or strands that resemble spaghetti.

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1 medium spaghetti squash
1 1/2 carrots, diagonally sliced
1/2 cup diagonally sliced celery
3 cloves garlic, minced
1 1/2 cups shredded cabbage
1 small zucchini, chopped into small pieces
1 1/2 cups cooked pinto beans, or 1 (15 ounce) can, low-sodium or no-salt-added pinto beans, drained
1 1/2 cups chopped tomatoes
1/3 cup low-sodium or no-salt-added vegetable broth
1 teaspoon dried thyme
1 tablespoon fresh parsley
1/2 teaspoon crushed red pepper
1 teaspoon ground coriander
1 cup no-salt-added or low-sodium pasta sauce


Preheat oven to 350 degrees F.

Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes or until tender.

Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 5 minutes, stirring occasionally. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce. Cover and simmer for 10 minutes or until vegetables are tender.

When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly.

Mix the vegetables, beans and herbs with the squash/pasta sauce mixture.

Note: Can be topped with a sprinkle of Nutritarian Parmesan.

To make Nutritaran Parmesan, place 1/2 cup raw almonds, walnuts or pine nuts and 1/2 cup nutritional yeast in a food processor and pulse until the texture of grated Parmesan is achieved. This keeps indefinitely when placed in an airtight container and refrigerated.

Calories 278; Protein 11 g; Carbohydrates 56 g; Total Fat 3.9 g; Saturated Fat 0.7 g; Cholesterol 1.3 mg; Sodium 133 mg; Fiber 15.4 g; Beta-Carotene 3224 ug; Vitamin C 41 mg; Calcium 183 mg; Iron 4.2 mg; Folate 206 ug; Magnesium 112 mg; Zinc 1.9 mg; Selenium 6.4 ug

Comments (33):



11/14/2006 07:10 PM

Rated this recipe: (no rating)

This recipe is AWESOME! I made it tonight and I can't get enough. It was pretty simple to prepare. It only took about 1 hour to make. Even if you just eat the spaghetti squash with the tomato sauce and nothing else it's delicious. But the rest of the ingredients make it more tasty, healthy and filling. Another great thing about this is it's perfectly safe if you are avoiding flour, pastas and disaccharides. Hats off to whoever created this.
This comment was last edited on 12/04/2006 07:47 PM


01/21/2007 10:59 AM

Rated this recipe:

I loved this spaghetti squash recipe! It stays good in the fridge for about a week. Excellent. Thanks so much for posting this!


11/18/2007 01:35 PM

Rated this recipe: (no rating)

My wife makes this every week and we put it in small containers and take it for lunch. Filling and guiltfree.
Great recipe..


09/19/2009 02:38 PM

Rated this recipe:

Great recipe. I made it exactly as indicated, but I added crimini mushrooms. Delicious.


12/01/2009 02:00 PM

Rated this recipe:

The pasta sauce wasn't even necessary (though I tried it as written) because the veggie/beans/herbs mix was so tasty. Delish!


10/09/2010 09:01 PM

Rated this recipe:

Delicious! I left out the carrots and added broccoli and mushrooms and some fresh basil. Yum.


11/13/2010 12:38 PM

Rated this recipe:

My Mom used to grow spaghetti squash in the garden so I was familiar with it, but my husband was not. Shortly after we were married I fixed some with spaghetti sauce and he didn't like it. So, when I saw this recipe I wanted to try it but was not expecting favorable reviews from Hubby. He tried it... he liked it!! And I did too. Definitely will make this one again. Thanks for this great recipe!!
This comment was last edited on 11/13/2010 12:40 PM


11/21/2010 07:36 PM

Rated this recipe: (no rating)

The instructions did not come up....does anyone have them?


04/14/2011 07:07 AM

Rated this recipe:

My husband and I both really like this. We made it as written and it doesn't need any changes, although it would be good with other veggies too. We'll definitely make this a lot, too.


05/03/2011 05:26 PM

Rated this recipe:

I love this recipe! It was my introduction to spaghetti squash, which is very easy to make, just wait for it to bake, nothing more. The dish was filling, and nutritious - definite comfort food, without being heavy.


06/17/2011 12:20 AM

Rated this recipe:

This is definitely one of the best one's I've tried, and my husband loves it too. Like someone else mentioned, we take leftovers for lunch. This is filling and satisfying and yummy!


10/15/2011 06:27 PM

Rated this recipe:

Amazingly good. I'll make it a lot. Possibly I shouldn't be rating it since I made so many substitutions, but that's part of the beauty of it. The biggest sub was using roasted then diced butternut squash instead of shredded spaghetti squash. I made the pasta sauce in with the rest of it by adding some leftover tomato paste and Italian herbs, and cooking a chopped onion in with the celery and carrots. I used pear juice instead of apple juice because I was out of apples, but the pear tree is producing.


10/16/2011 07:06 AM

Rated this recipe:

I'm new to Dr. Furman's website and this was the first recipe I tried. I loved it! I am so thankful to learn a new healthy way of eating!


11/02/2011 02:46 PM

Rated this recipe:

We loved it! I cooked the squash in the microwave. It wasn't like spaghetti, but that didn't matter, it was still delicious. Next time I will try using black beans.


09/27/2012 07:52 PM

Rated this recipe:

Made this tonight and it is very yummy! Time consuming to make but worth it. My husband and I both felt great after eating it.
This comment was last edited on 09/27/2012 07:53 PM


10/21/2012 05:32 PM

Rated this recipe:

I made this recipe today and I was so impressed! Given that I have never had spaghetti squash and I really am not fond of zucchini, I was pleasantly surprised how much I enjoyed this dish. And I can't stop thinking about how delicious it was! I didn't add the pasta sauce because I couldn't find any that was low-salt. It was delicious anyway and I am planning to make it as a side for Thanksgiving day. Thank you to whoever posted this recipe.


10/28/2012 09:03 AM

Rated this recipe:

I'm sorry that I can not echo the rave reviews I had read before making this. I found it to be very bland and I followed the recipe exactly. In fact, I kept checking back becasue I felt sure I was missing something. It was certainly etible but I wouldn't make it again.
What kind of spaghetti sauce are you folks buying. I was not impressed with the one I used.


01/21/2013 09:25 PM

Rated this recipe:

Absolutely delicious! I really felt like I was eating spaghetti. I should have cooked mine longer (I forget to put on my timer so just estimated) but it really felt like I was having my pasta. I wasn't too sure how beans, cabbage, carrots, etc would be on top of my precious "spaghetti" but I was pleasantly surprised! I will definitely be making this regularly.


01/22/2013 09:17 PM

Rated this recipe:

Love this recipe! We have made this several times and will continue to make it again because it is very good.


01/30/2013 07:06 PM

Rated this recipe:

Loved it! Just made this tonight. My husband is not thrilled about meatless dinners, but he actually thought it was tasty! "I see no reason to buy spaghetti again." *jaw drop*


02/04/2013 06:57 PM

Rated this recipe:

I was skeptical so was blown away on the first bite. Very good. My 5-year-old tasted it, and said he would be willing to eat it sometime.


07/10/2013 08:07 PM

Rated this recipe:

This recipe is awesome! I made is last time using different veggies and little more marinara sauce. The texture and taste works together well. Freezes great as well.


11/14/2013 09:14 PM

Rated this recipe: (no rating)

All I can say is one word, YUMMY.
This will be on my list of recipes to repeat.


01/12/2014 11:39 PM

Rated this recipe: (no rating)

An easy way to cook the Squash is to place it in a microwavable dish with 1/4 cup water, I use Pyrex, cover it with lid and cook for 15 min per half, keeps the house from getting too hot.

Elaine Garces

01/20/2014 08:23 PM

Rated this recipe:

Outstanding recipe. I just made it tonight. This is tops ... One you want to share with company also! Unique tasting, great texture. I used red cabbage which makes this out of the ordinary, IMHO. I topped it with the "Parmesan". I plan to try this with the spaghetti squash sauce also. I'm so glad I made this!
A real keeper. Thank you


01/30/2014 09:12 PM

Rated this recipe:

This is so good! I didn't have cabbage so I added kale and black beans because they were in the fridge. I thought the squash would be a large amount but we ate it all up!


02/24/2014 09:49 PM

Rated this recipe:

Yuck. Bland and too many tomatoes


10/25/2014 07:53 PM

Rated this recipe:

Great recipe, this is my first, and very easy to make! Thank you for including the instructions for Nutritarian Parmesan--excellent :)


11/11/2014 08:02 PM

Rated this recipe:

Deliciously filling - loved every bite! And it is easy to make too. We are just starting out as Nutritarians - this is our first recipe. If they all go like this one, we are SOLD!


07/27/2015 02:19 AM

Rated this recipe:

Easy to make, easy to like. It definitely needs a splash of hot (hence the crushed red peppers) to add to it's overall appeal. I served it in the squash shells and it was a huge hit.


08/04/2015 10:23 PM

Rated this recipe: (no rating)

Love this recipe! My non-nutritarian husband and even my 96 year old mother enjoyed this. Don't think I'll be going back to regular spaghetti. Even whole wheat spaghetti makes his sugar spike. Spaghetti squash kept him on an even keel.


08/04/2015 10:50 PM

Rated this recipe: (no rating)

I've been using SS for years..I clean it out and cut in half and gently boil it for 30-45 mins. Test by sticking a fork in for tenderness. Pour off the water,let it cool to handle,scrape into a casserole dish. This is an alternate to red sauce..just butter and garlic season,little salt..and add which ever veggies you like.It is very tasty with sliced/chopped bell peppers,best red. Cover,bake at 350 until heated through. Also good cold as a salad garnish.


09/27/2015 09:47 PM

Rated this recipe:

I have made 2 times in last 3 weeks and plan to make again this week. Love the dish. I added sliced mushrooms and some leeks I needed to use last time. Great!