Spaghetti Squash & Veggie Melange

16 20 443
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 4
Spaghetti Squash & Veggie Melange
Health Rating


1 tbsp Extra virgin olive oil
3 clove(s) Garlic (chopped)
1 squash Spaghetti squash
4 medium Carrots (peeled)
1 medium Zucchini (trimmed)
1 large Summer squash (trimmed)
227 gm Asparagus (cut into 1-inch pieces)
284 gm Frozen artichoke (defrosted, halved)
1 cup Frozen green peas (defrosted)
1 cup Cherry Tomatoes (halved)
1 can (15oz) Chickpeas, canned, drained (rinsed, drained)
2 tbsp Dill, fresh (chopped)
2 tbsp Parsley, Italian, fresh (chopped)
2 tbsp Thyme, fresh (chopped)
2 tbsp Basil, fresh (chopped)
1 dash Salt and pepper (to taste)


Shred or julienne carrots, zucchini and yellow squash. Or if you prefer, vegetables can be shredded in a food processor. Tightly roll vegetables in a kitchen towel, pressing out as much water as possible.

Heat olive oil in wok or large sauté pan over medium setting until hot. Add cooked spaghetti squash and garlic; stir-fry for 2 minutes. Add carrots, zucchini, yellow squash and asparagus; stir-fry for 1 minute.

Stir in artichokes, peas, tomatoes, chickpeas, and herbs, continuing to stir-fry for 2 minutes. Season with salt and pepper to taste.

Serve immediately and enjoy!

Nutrition Facts

Per Portion

Calories 443
Calories from fat 88
Calories from saturated fat 13.2
Total Fat 9.7 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 3.3 g
Cholesterol 0
Sodium 447 mg
Potassium 1610 mg
Total Carbohydrate 81 g
Dietary Fiber 20.7 g
Sugars 14.0 g
Protein 18.2 g

Dietary servings

Per Portion

Meat Alternative 0.9
Vegetables 14.9

Energy sources