Spaghetti Squash Boats with White Beans and Swiss Chard
Plant-based | Gluten-free | Hearty | Italian-inspired
Tender spaghetti squash strands hold up against a hearty homemade red sauce packed with creamy cannellini beans, tender carrot, fiber-rich chard, and aromatic herbs. A puttanesca-style filling that’s comforting and nutritious.
Ingredients
Section titled “Ingredients”| Ingredient | Amount | Notes |
|---|---|---|
| Spaghetti squash | 2 medium | Halved lengthwise, seeds removed |
| Onion, chopped | 1 cup | |
| Carrot, chopped | ½ cup | |
| Garlic, minced | 1 tbsp | |
| Red wine or vegetable broth | ½ cup | |
| Diced tomatoes | 2 cans (14.5 oz each) | No-salt-added, undrained |
| Vegetable broth | 1 cup | Low-sodium |
| Tomato paste | ¼ cup | No-salt-added |
| Swiss chard | 1 lb | Stems and leaves coarsely chopped |
| Fresh basil | 2 tbsp | Or 2 tsp dried |
| Fresh oregano | 1 tbsp | Or 1 tsp dried |
| Fresh thyme | 2 tsp | Or ¾ tsp dried |
| Crushed red pepper | ¼ tsp | |
| Cannellini beans | 1 can (15 oz) | Rinsed and drained |
| Red wine vinegar | 1 tbsp | |
| Black pepper | To taste | |
| Nutritional yeast | 2 tbsp | For topping |
Method
Section titled “Method”-
Bake squash: Preheat oven to 350°F. Place spaghetti squash cut sides down on baking sheet. Bake 45-55 minutes until tender. Cool slightly, then shred flesh into strands with two forks. Leave in skins for serving.
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Make sauce: In large saucepan, cook onion, carrot, and garlic over medium 3-4 minutes until tender, stirring occasionally and adding wine 1-2 tbsp at a time as needed to prevent sticking.
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Simmer: Add remaining wine, tomatoes, broth, and tomato paste. Bring to boil; reduce heat. Simmer uncovered 15-20 minutes until slightly thickened.
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Add greens: Stir in chard, basil, oregano, thyme, and red pepper. Cook 10 minutes until chard is tender.
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Finish: Stir in beans and vinegar. Season with pepper.
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Serve: Spoon sauce over spaghetti squash. Sprinkle with nutritional yeast and garnish with additional herbs.
Make it heartier: Toss cooked whole wheat pasta with the squash strands
Serving: Serve with crusty whole grain bread
Wine substitute: Use extra vegetable broth if avoiding alcohol
Variations
Section titled “Variations”Different greens: Use kale or spinach instead of chard
Extra protein: Add more beans or serve with tofu
Spicier: Increase red pepper flakes
Storage
Section titled “Storage”- Refrigerate: Up to 4 days
- Components: Store sauce and squash separately
Nutrition (per serving, 4 servings)
Section titled “Nutrition (per serving, 4 servings)”- Calories: ~278
- Protein: 12g
- Carbs: 54g
- Fiber: 15g
- Fat: 2g
Adapted from: Nancy Macklin / Forks Over Knives
Prep: 30 min | Cook: 1 hour 10 min | Serves: 4