Spaghetti Squash with Peanut Sauce & Edamame

4.4

(7)

5 Reviews

This gluten-free, vegan version of peanut noodles has a high protein content thanks to edamame and peanut butter. Spaghetti squash turns delicately sweet when roasted, which pairs wonderfully with the peanut sauce.

Carolyn Casner

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

25 mins

Additional Time:

15 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Healthy Aging Healthy Immunity High-Fiber Vegan Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
½ cup smooth natural peanut butter
¼ cup reduced-sodium tamari or soy sauce
¼ cup water
1 tablespoon rice vinegar
1 tablespoon maple syrup
1 teaspoon minced garlic
1/4-1/2 teaspoon crushed red pepper
1 cup frozen shelled edamame, thawed (see Ingredient Note)
½ cup thinly sliced red bell pepper, slices cut in half crosswise
1 medium carrot, shredded
¼ cup sliced scallions
¼ cup chopped unsalted roasted peanuts
¼ cup chopped fresh cilantro
Lime wedges for serving

Directions

Place squash halves, cut-side down, in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until flesh is tender, 10 to 15 minutes. (Alternatively, place squash halves, cut-side down, on a rimmed baking sheet. Bake in a 400 degrees F oven until tender, 40 to 50 minutes.) When cool enough to handle, scrape flesh into a large bowl with a fork. Let cool for 10 minutes.
Meanwhile, whisk peanut butter, tamari (or soy sauce), water, vinegar, maple syrup, garlic and crushed red pepper in a small bowl until smooth.
When the squash has cooled, add edamame, bell pepper, carrot and scallions to the bowl. Drizzle with the peanut sauce; toss to coat. Sprinkle with peanuts and cilantro. Serve with lime wedges.

Tips

Ingredient Note: Edamame are easy to digest and exceptionally high in protein (1/2 cup has 16 grams). There are several kinds available--frozen and fresh, in the pod and shelled--in large supermarkets, natural-foods stores and Asian markets.

Originally appeared: EatingWell.com, July 2018

Nutrition Facts (per serving)

419	Calories
24g	Fat
33g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size generous 1 cup
Calories 419
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 9g	31%
Total Sugars 13g
Added Sugars 3g	6%
Protein 18g	35%
Total Fat 24g	31%
Saturated Fat 4g	19%
Vitamin A 3664IU	73%
Vitamin C 33mg	36%
Folate 170mcg	42%
Sodium 856mg	37%
Calcium 93mg	7%
Iron 3mg	16%
Magnesium 72mg	17%
Potassium 568mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* 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.

Spaghetti Squash with Peanut Sauce & Edamame

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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