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Roasted Spaghetti Squash Noodles with Parsnip, Cauliflower and Kale

An easy, step-by-step tutorial on how to roast spaghetti squash and turn it into a healthy gluten-free, low-calorie noodle dish.
Prep Time5 mins
Cook Time40 mins
Total Time45 mins
Course: Dinner
Servings: 2
Calories: 313kcal

Ingredients

For the noodles

  • 1/2 spaghetti squash
  • 1 cup carrot julienned
  • 1 cup parsnip julienned
  • 1/2 cup onion sliced lengthwise
  • 1.5 cup cauliflower cut into small florets
  • 2 cups kale destemmed and cut into small bite-size pieces
  • 1-2 tbsps fresh grated ginger (1 inch = 1 tbsp grated = 1 tsp powder)
  • 2-3 cloves garlic minced
  • 2 tbsps sesame seeds (optional) toasted

For the sauce

  • 1 tbsp soy sauce/Tamari
  • 1/2 tbsp sesame oil
  • 1 lime/lemon juice only (use less if using lemon)
  • 1 tsp maple syrup/honey
  • 3 tbsps water
  • sea salt to taste
  • black pepper to taste

Instructions

To roast the squash

  • Preheat to oven to 375°F (or 190°C).
  • Slice the squash in half (length wise). Be careful to not cut yourself, spaghetti squash is really though and hard to cut. Scoop out the seeds.
  • Place the squash in a roasting pan with the cut-side down. Pour in a little water (optional) to speed up the roasting process (enough to cover the bottom).
  • Cook for 35 to 45 minutes until tender.
  • Use a fork to peel and separate the spaghetti-like strands (scroll down for pictures).
  • Set aside

To make the noodles (while the squash is roasting)

  • Cut all vegetables.
  • Combine all ingredients for the sauce and set aside.
  • In a wok or large frying pan, heat coconut oil over medium-high heat. Cook the onions until translucent. Add garlic, ginger, cauliflower, carrots, and parsnip and give it a good stir.
  • Clear some room in the middle of the wok and add a few tablespoons water, cover, and steam vegetables for about 3-5 minutes.
  • Uncover the wok and add the kale. Stir fry until all ingredients are tender.
  • Add squash noodles and sauce. Stir and cook until combined, 1 to 2 minutes.
  • Take off the heat.
  • Garnish with sesame seeds

Notes

Tamari and soy sauce share a similar color and flavor and are both a byproduct of fermented soybeans. The only difference, Tamari is made without wheat and doesn’t contain any gluten.