Description
A simple, flavorful, and nutrient-rich dish featuring roasted garlic, kale, and sun-dried tomatoes on a bed of tender spaghetti squash. Perfect for a healthy, light, and satisfying meal.
Ingredients
Scale
- 1 medium spaghetti squash (about 3 pounds / 1.4 kg)
- 4 cloves garlic
- 4 cups kale leaves (about 120g), chopped
- ½ cup sun-dried tomatoes (75g), chopped
- 2 tablespoons olive oil
- Salt and freshly ground black pepper, to taste
- Optional: ¼ cup grated Parmesan or nutritional yeast
Instructions
- Preheat your oven to 400°F (200°C). Set your baking sheet aside for the squash.
- Slice the spaghetti squash in half lengthwise. Use a sharp knife and be careful. Scoop out the seeds with a spoon and discard.
- Drizzle 1 tablespoon olive oil over the cut sides, then sprinkle with a pinch of salt and pepper. Place the halves cut-side down on the baking sheet. Roast for 40-45 minutes until the flesh is tender and you can easily scrape strands with a fork.
- While the squash roasts, prepare the garlic and kale: Mince or press the garlic cloves. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add garlic and sauté for about 1 minute until fragrant but not browned.
- Add the chopped kale to the skillet. Toss with garlic, and cook for 4-5 minutes until kale is wilted but still bright green. Season with a pinch of salt and pepper.
- Stir in the chopped sun-dried tomatoes. Cook for another 1-2 minutes to warm through and let the flavors marry.
- When the spaghetti squash is roasted, remove from oven and let cool for 5 minutes. Use a fork to scrape the flesh into strands directly onto a large serving bowl or the skillet with kale mixture.
- Toss the spaghetti squash strands with the kale, garlic, and tomatoes. Add Parmesan or nutritional yeast if using, and adjust seasoning with salt and pepper to taste.
- Serve warm. Optionally, drizzle a little more olive oil on top or sprinkle crushed red pepper flakes for a kick.
Notes
Rotate the pan halfway through roasting for even cooking. Use fresh kale for best texture. Roasted garlic adds a sweet depth of flavor. You can make the squash and kale mixture a day ahead and reheat gently before serving. If sun-dried tomatoes are too salty, rinse briefly. For a vegan version, use nutritional yeast instead of Parmesan.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 180
- Fat: 9
- Carbohydrates: 20
- Fiber: 5
- Protein: 5
Keywords: spaghetti squash, kale, roasted garlic, sun-dried tomatoes, healthy meals, gluten-free, vegetarian, vegan option