Immune Boosting Spaghetti Squash Stir-Fry


Roasted squash

I was really excited to find spaghetti squash this weekend – a variety of squash with string-like flesh that can take on the same role as pasta in a dish.

For this stir-fry, I used vegetables with immune-enhancing qualities from the allium family: Onion, garlic and leeks.

The real magic taste-wise lies in the sauce which adds a very satisfying taste thanks to the umami ingredients – read more about this concept here.

Spaghetti Squash

Pre-heat oven to 200 degrees Celsius.

Wash the spaghetti squash and cut it in half lengthwise. This is actually quite hard, so make sure you are using a good knife!

Scoop out the seeds using a spoon.

Place the squash flesh-side down on a tray with a baking sheet  and roast in the oven for about 30-45 minutes or until you can easily insert a fork in the flesh.

Run a fork down the length of the squash’s flesh to create spaghetti-like strands.

Put these to a side.

If you don’t want to use the whole squash in one meal, leave the other half to cool, then wrap it in the baking sheet and keep it in the fridge for a few days.


Wash and cut all the vegetables – you can actually use any vegetables you want.

Heat a little coconut oil in a wok and fry the onion and garlic first, then add the leeks and carrots with a little water and cover to cook the vegetables.


Once the vegetables are ready, add the  spaghetti squash, stir, then add the Umami Sauce as described in this recipe. I actually make a large portion of this sauce and keep it in my fridge for up to 2 weeks, adding it to recipes like this to pump up the taste.

You can also add a green like spinach, Swiss chard or rocket leaves at the very end for an additional nutritional boost. Here I added rocket leaves.

Serve with some pumpkin or squash seeds and the protein of your choice – I tried this recipe with crumbled feta cheese and it was delicious!




Spread the love Share on Facebook0Pin on Pinterest0Tweet about this on Twitter0Share on LinkedIn0Share on Google+0Share on TumblrBuffer this page
(Visited 322 times, 53 visits today)


Leave Reply