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stewing American
Spaghetti Squash Stew with Turnips and Snow Peas Recipe-13768

Photo by: Joseph De Leo
Comments: 0


If it’s possible for squash to be considered a “fun” food, spaghetti squash certainly fits that description. Its noodle like strands contrast nicely with the crisp turnips and snow peas in this stew.

Yield: 8 servings


  • 1 medium spaghetti squash
  • 2 tablespoons olive oil
  • 1 large onion, quartered and thinly sliced
  • 2 cloves garlic, minced
  • One 28-ounce can salt-free diced tomatoes, undrained
  • ¼ cup minced oil-cured sun-dried tomatoes
  • 2 cups water
  • 1 cup small mushrooms, thinly sliced
  • 2 teaspoons salt free seasoning (see notes)
  • ½ teaspoon dried oregano
  • ¼ teaspoon dried thyme
  • Salt and freshly ground pepper to taste
  • 1 pound turnips, peeled and cut into thick matchsticks
  • 2 cups snow peas, trimmed and cut in half crosswise


Preheat the oven to 375 degrees.

Cut the squash in half lengthwise, then scrape out the seeds. Place the two halves, cut side up, in a foil-lined shallow baking dish. Cover tightly with more foil and bake for 40 to 50 minutes, or until easily pierced with a fork.

When the squash is cool enough to handle, scrape the flesh away from the shell with a fork, using long downward motions to remove the spaghetti like strands.

Heat 1 tablespoon of the oil in a soup pot. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden and just beginning to brown.

Add the spaghetti squash, canned and dried tomatoes, water, mushrooms, seasoning, oregano, and thyme. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 20 to 25 minutes. Season with salt and pepper.

Meanwhile, heat the remaining tablespoon of oil in a skillet. Add the turnips and sauté over medium-high heat, stirring frequently, until golden. Add the snow peas and continue to sauté, stirring, until the snow peas are bright green and tender-crisp. Top each serving with some of the turnips and snow peas, and serve at once.



Salt-free seasoning

The savory blend of many different herbs and spices eliminates the need for excessive salting. This is an all-purpose way to add a complex flavor to soups. There are several good brands available in supermarkets and natural food stores. My favorites from the supermarket are salt-free Mrs. Dash Table Blend and McCormick Seasonings, which offers a few different all-purpose blends. From the natural food store, the aptly named Spike is a great product, as is Frontier All-Purpose Seasoning. There are other good brands; experiment with them and make good use of whichever you prefer.

© 2009 Nava Atlas

Nutritional Information

Nutritional information is provided by the author.

Per serving:
Calories: 134 Total fat: 5 g Protein: 3 g Fiber: 5 g
Carbohydrate: 20 g Cholesterol: 0 mg Sodium: 90 mg


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