The harvest season is upon us, and amidst these days of autumn there are a lot of new recipes you can try.

Spaghetti Squash, also known as vegetable spaghetti, is a variety of winter squash. It ranges from yellow to orange in color with matching flesh. When you cook the squash, the flesh falls away from the rind in think strands like spaghetti.

Health Benefits

All types of winter squash are high in both vitamins A and C, and are also a good source of vitamins B6 and K, potassium and folate. The more orange in color the spaghetti squash is, the more beta-carotene is present.

Recipe: Spicy Spaghetti Squash with Black Beans

(Provided by Whole Foods Market)


•1 medium spaghetti squash, halved lengthwise and seeded

•2 teaspoons extra-virgin olive oil

•1/2 cup chopped red onion

•1 jalapeño pepper, seeded and minced

•1/2 cup red bell pepper, chopped

•1 cup cooked black beans

•1/2 cup sweet corn, frozen or fresh

•1 teaspoon chili powder

•1/3 cup fresh cilantro, finely chopped

•1 tablespoon lime juice

•1 teaspoon fine sea salt


Preheat the oven to 375°F. Arrange squash in a large baking dish, cut-sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes. Rake with a fork to remove flesh in strands, leaving the shell intact for stuffing.

For the filling, heat oil in a large skillet over medium heat. Add onion, jalapeño and bell pepper and cook for 2 minutes or until soft. Add beans, corn and chili powder; cook, stirring frequently, 1 minute longer. Add cooked squash, cilantro, lime juice and salt, cook 1 minute until heated through.

Fill squash halves with filling, mounding mixture in the center.