A healthy way to replace classic pasta with vegetable pasta!
The recipe for squash spaghetti with pesto is delicious, easy, and quick to make. These vegetables have a low-calorie content, have a lot of water in their composition, which leads to a rapid feeling of satiety, are a good source of potassium, and do not contain saturated fats.
Fresh, healthy, refreshing, fast – these are just some reasons I recommend you try this recipe. It’s perfect for a healthy and light dinner! The combination of avocado and nuts makes a great pesto that fits perfectly with spaghetti squash pasta.
Nutrients in this recipe
Spaghetti squash is rich in fiber and, at the same time, provides a nice balance of healthy carbohydrates, vitamin C, vitamin B6, and manganese. It also has a lot of very beneficial carotenoids and other antioxidants that fight free radicals. The name of the vegetable comes from the resemblance to spaghetti. If you pull the pumpkin pulp with a fork, long threads are formed, just like spaghetti.
Many people avoid eating nuts because of their high fat and calorie content, but they are very healthy. Studies show that walnuts contain: healthy fats, antioxidants, many vitamins, and minerals. They have a high omega 3 fatty acids content, plenty of fiber, and healthy fats. The rich content of Omega 3 helps maintain heart and brain health and lowers bad cholesterol, reduces inflammation, improves blood flow, and prevents breast cancer.
Avocado does not contain cholesterol and salt and is low in saturated fat. Instead, the “good” fat content plays several essential roles in the body. When you eat healthy fats, your brain receives a signal to stop your appetite. In addition, constant consumption of good fats, such as those in the composition of avocado, slows down the breakdown of carbohydrates and thus keeps blood sugar levels within normal limits.
Peas have an impressive nutritional profile. This food contains quite a few calories; at 1 cup consumed, you only assimilate 62 calories. About 70% of these calories come from carbohydrates, and the rest are from protein and a small amount of fat. In addition, peas contain many vitamins and minerals but also a significant amount of fiber.
Peas are essential food for the proper functioning of the body, especially since it is an essential source of protein. For example, 1 cup of cooked carrots contains 1 gram of protein, while the same amount of peas contains 4 times more protein.
Like other adaptogenic plants, basil can help regulate the body’s rhythm. It is a plant with a calming effect, but not how lavender works, immediately relaxing. Basil helps the body regulate its response to stressors, bringing stability, peace, and calm. Studies have shown that basil can counteract metabolic stress by stabilizing blood sugar levels.
Garlic is a very popular natural remedy, thanks to its therapeutic properties. It is used to flavor culinary preparations and fights against digestive problems caused by intestinal parasites. In addition, garlic is known for its ability to fight infections and its role in keeping blood pressure under control.
Spaghetti Squash with Avocado Walnut Pesto
- a spoon to scoop out the seeds
- an oven-proof baking dish
- a fork
- medium pot
- a food processor
- 1 medium spaghetti squash
- 2 cups of filtered water
- 1 large avocado
- 1 1/2 cup of green peas (can be frozen)
- 6 garlic cloves
- 1/3 cup of chopped walnuts
- 1/2 cup of freshly chopped basil
- 1/2 t. of black pepper
- Preheat the oven to 350°F (176°C).
- Wash and cut the spaghetti squash in half lengthwise.
- Use a spoon to scoop out the seeds and pulp from the inside.
- Place the halved squash in a large oven-proof baking dish (cut side down) and fill it with water up to 1/8 inch.
- Bake in the oven for about 40 minutes. Check with a fork if the spaghetti squash is soft by slowly poking it.
- Take the dish out of the oven, set the squash cut side up. Set aside to cool down for at least 5 minutes.
- Use a fork to rake the flesh of the squash, creating spaghetti noodles.
- Bring a pot with 1 cup of water to a boil, add the peas and cook them for about 10 minutes.
- Meanwhile, peel and remove the avocado’s seed. Roughly cut it.
- Peel garlic cloves and dice them finely.
- Add the avocado, chopped walnuts, basil, garlic cloves, and black pepper to the bottom of a food processor. Pulse until the texture is smooth (you should still be able to see walnut crumbles).
- Serve the spaghetti squash covered with peas and avocado-walnut pesto.