Directions
Subtitle: The Flavorful and Nutrient-Packed Recipe for Everyone!
Description: This Mediterranean vegetable pasta salad is a delicious blend of flavors that will surely please any palate. Perfect as a main course or as a side dish, this salad features colorful veggies, whole grains, and hearty tomato sauce. It’s perfect for those who love their food with lots of flavor and nutrition.
Ingredients List:
– 1 pound spaghetti squash (about 3 medium)
– ½ cup chopped onion
– ¼ cup chopped celery
– 1 clove garlic, minced
– ¾ cup red bell pepper, seeded and chopped
– ¾ cup yellow bell pepper, seeded and chopped
– ½ cup zucchini, grated
– 1 tablespoon olive oil
– Salt and pepper, to taste
– ½ cup sunflower seeds
– ⅓ cup black olives, sliced
– 1 small cucumber, peeled, seeded, and cubed
– ¼ cup fresh parsley, roughly chopped
– 1 teaspoon extra virgin olive oil
– 1 tablespoon balsamic vinegar
– 1 tablespoon honey
– 1 tablespoon fresh lemon juice
– 1 tablespoon Dijon mustard
Instructions:
1. Preheat the oven to 425°F.
2. Cut the spaghetti squash into 1/2-inch thick pieces. Place them onto a rimmed baking sheet. Brush with olive oil and season with salt and pepper. Roast for about 45 minutes, until tender when pierced with a fork. Remove from the oven and set aside.
3. While the squash roasts, dice the onions, celery, and garlic. Heat a large skillet over medium heat. Add the olive oil and saute the vegetables until softened but not browned, about 4-5 minutes.
4. Stir in the bell peppers, zucchini, and season with salt and pepper. Cook for another minute or two, stirring occasionally, until the vegetables begin to break down slightly.
5. Transfer the contents of the pan to a bowl and set aside.
6. When the spaghetti squash has cooled enough to handle, use a potato masher or a fork to crush it until it becomes fairly smooth.
7. In a medium bowl, combine the cooked vegetables, crushed spaghetti squash, sunflower seeds, black olives, cucumber, parsley, extra virgin olive oil, balsamic vinegar, honey, lemon juice, and Dijon mustard. Season with salt and pepper to taste.
8. Toss together the mixture gently to ensure all the ingredients are well combined. If you prefer a more dressed up look, feel free to dress it up with additional herbs like basil or chives.
9. Serve immediately or store in the fridge for up to one week.
Servings: 6
Difficulty Level: Easy
Nutritional Information:
– Calories: 1,246 kcal
– Total Fat: 23 g
– Saturated Fat: 3 g
– Cholesterol: 0 mg
– Sodium: 315 mg
– Carbohydrate: 101 g
– Dietary Fiber: 21 g
– Sugars: 7 g
– Protein: 23 g
– Vitamin A: 3% RDA
– Vitamin C: 10% RDA
– Calcium: 5% RDA
– Iron: 2% RDA
– Notes: Enjoy your healthy and delicious Mediterranean Vegetable Pasta Salad!
Steps
|
1
Done
|
Preheat the oven to 425°F. |
|
2
Done
|
Cut the spaghetti squash into 1/2-inch thick pieces. Place them onto a rimmed baking sheet. Brush with olive oil and season with salt and pepper. Roast for about 45 minutes, until tender when pierced with a fork. Remove from the oven and set aside. |
|
3
Done
|
While the squash roasts, dice the onions, celery, and garlic. Heat a large skillet over medium heat. Add the olive oil and saute the vegetables until softened but not browned, about 4-5 minutes. |
|
4
Done
|
Stir in the bell peppers, zucchini, and season with salt and pepper. Cook for another minute or two, stirring occasionally, until the vegetables begin to break down slightly. |
|
5
Done
|
Transfer the contents of the pan to a bowl and set aside. |
|
6
Done
|
When the spaghetti squash has cooled enough to handle, use a potato masher or a fork to crush it until it becomes fairly smooth. |
|
7
Done
|
In a medium bowl, combine the cooked vegetables, crushed spaghetti squash, sunflower seeds, black olives, cucumber, parsley, extra virgin olive oil, balsamic vinegar, honey, lemon juice, and Dijon mustard. Season with salt and pepper to taste. |
|
8
Done
|
Toss together the mixture gently to ensure all the ingredients are well combined. If you prefer a more dressed up look, feel free to dress it up with additional herbs like basil or chives. |
|
9
Done
|
Serve immediately or store in the fridge for up to one week. |
