Spaghetti Squash with Cannellini Beans

10.13.17 / 1 comment

Plant-Based Dinner

Our Spaghetti Squash with Cannellini Beans dish is a delicious and simple way to include more plant-based meals in your diet. Though this meal contains no meat, it still will keep you feeling full and satisfied. This recipe is a great to include for Meatless Monday inspiration. Including meatless meals in your diet once per week can reduce your risk of chronic preventable disease. Not only are meatless dishes good for your health, but the health of our environment as well. Going meatless once per week can reduce our carbon footprint and save fresh water. For more information on Meatless Monday and recipe inspiration, visit their website.

Nutrient Booster: Cannellini Beans

Cannellini beans fall under the legume category and have many different health benefits. Legumes provide fiber, protein, B vitamins,  iron, magnesium and more vitamins and minerals. Legumes are also naturally very low in fat and because they are plant foods, they are essentially free of cholesterol. Legumes like cannellini beans are rich in potassium and magnesium which have a positive impact on blood pressure management, thus lowering the risk of hypertension. Diets rich in plant-based foods, like legumes, are shown to lower risk for type 2 diabetes [1].

Including Canned Beans in a Healthy Diet

We know beans and other legumes are extremely nutrient dense, but there is a way to make them even more healthy. Always remember to drain and rinse your canned beans in a strainer before consumption. Doing this will lower the sodium content, as most beans are canned with salt. Also be sure to check that your cans are BPA free. If desired, you can buy dried beans and soak them for later use.

Spaghetti Squash with Cannellini Beans

Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 4 servings


  • 1 whole spaghetti squash
  • 2 tablespoons olive oil
  • 1/2 cup onion, chopped
  • 2 cloves garlic, chopped
  • 1/4 cup pine nuts
  • 8 ounces mushrooms, sliced
  • 6 ounces baby spinach
  • 1 (15 ounce) can cannellini beans, rinsed and drained
  • 1 (15 ounce) can diced tomatoes
  • 2 tablespoons parmesan cheese, grated


  1. Preheat oven to 400⁰F. Prepare baking dish by filling with 1 inch of water.

  2. Prepare spaghetti squash by slicing lengthwise, in half, with a sharp knife, carefully holding still with clean dishcloth. Remove all seeds. Lay both halves, cut-side down, in prepared baking dish filled with 1 inch of water. Bake for approximately 30-45 minutes until the skin is easily pierced with a fork. When prodded, the flesh will separate easily into spaghetti-like strands. Remove from oven and let cool for approximately 10 minutes.

  3. While the spaghetti squash is cooking, heat olive oil in a large skillet over medium heat. Sautè onion, garlic, and pine nuts until onions are translucent. Add mushrooms and spinach, continue to sautè for approximately 3 minutes until spinach is wilted. Then add beans and tomatoes. Remove from heat.

  4. To prepare the cooked spaghetti squash, use a fork to scrape the spaghetti-like strands from the inner flesh of the squash. Scoop the spaghetti strands from the squash into the bean mixture. Add parmesan cheese and mix well. Transfer to a serving bowl and serve. 

Recipe Notes

Nutrient Analysis: 
Serving size: 2 1/4 cup serving, Calories: 315, Fat: 15 grams, Saturated Fat: 2 grams, Carbohydrates 35 grams, Sugar: 10 grams, Sodium: 365 milligrams, Fiber: 10 grams, Protein: 11 grams, Cholesterol: 0 milligrams

[1] Polak, R., Phillips, E. M., & Campbell, A. (2015). Legumes: Health Benefits and Culinary Approaches to 
Increase Intake. Clinical Diabetes : A Publication of the American Diabetes Association33(4), 198–205.

One Response to Spaghetti Squash with Cannellini Beans

  1. Jeff schneekloth says:

    can’t wait to try!

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