~Amanda~
I try and cram as many veggies as I can into our diets on a daily basis because veggies are really one of the most important things we should be eating and they are vital to life. There is no other food group that is so beneficial to the human body; vegetables are very low in calories and packed full of so many vitamins that are essential to keep our bodies functioning great. The only real downfall is that not everyone loves eating them, so I am constantly coming up with new recipes and ideas to incorporate veggies into our diets so we don’t get bored with the same veggie preparations, and we will always enjoy them. One of my favorite methods for cooking veggies is stir fry! Stir Fry is a Chinese cooking technique where the ingredients are fried in a small amount of very hot oil in a wok (or large skillet). I almost always use coconut oil when stir frying because it’s got so many nutritional benefits and I love the flavor it adds. This dish is a vegetarian dish, because sometimes I love to just have a super low calorie, light dinner. But if you’re someone who really wants some meat (cough, Conor and Steve, cough) feel free to throw in some diced chicken, beef, or shrimp as well!
Traditionally you think of stir fried veggies served over rice, but not in this dish. In this dish I stir fry my veggies together with spaghetti squash for an extremely low calorie, nutrient dense, delicious dinner. Spaghetti squash has really been in the cooking spotlight for the last year or so and has become such a popular ingredient…but why? Well first, it’s called a spaghetti squash because when it’s cooked the inside flesh of the squash pulls out into long strands that look like spaghetti pasta… soo cool! I have been cooking with spaghetti squash for quite a long time now because I find that it’s such a great gluten free pasta replacement (for certain dishes) and it’s perfect served with your favorite pasta toppings like pesto, marinara, or in our awesome recipe for Spaghetti Squash with Turkey Meatballs. Spaghetti squash is also extremely healthy; it only has 42 calories and 10 carbs in a one cup serving! So it’s a great way to fill up and feel satisfied while keeping your calorie count low and it’s packed with a wide range of vitamins such as vitamin A, C, B-6, thiamin, riboflavin, niacin, folate, and vitamin K.
To make this dish, you first have to cook the spaghetti squash. I have tried multiple different methods for doing this, but the end product is pretty much always the same, so I prefer to make it in the microwave, as that’s the quickest and easiest way (see how HERE!). Next you’ll want to prepare all of your veggies. I used peas, carrots, edamame, and peppers, but you can really throw in whatever you love. Make sure they’re all in about the same size pieces so that the cooking time is the same for all. Next, prepare the stir fry sauce. Making your own homemade stir fry sauce is so easy and all you have to do is whisk a few ingredients together with a fork, but always feel free to get a pre-made one from the store if you’re in a time crunch. Once you have all of your prep work done, get ready to stir fry! Heat your oil in a hot skillet or wok, then add in your garlic and veggies and cook for a few minutes. Then add the spaghetti squash, garbanzo beans (for some extra nutrition, flavor, and texture), and stir fry sauce. Stir fry everything together for a few more minutes then serve topped with some peanuts, cilantro, and lime juice and enjoy! Happy Stir Frying!
- 1 medium or large spaghetti squash
- 2 1/2 tablespoons soy sauce
- 1 tablespoons rice vinegar
- 1 tablespoon water
- 1 tablespoon brown sugar
- 1 tablespoon sesame oil
- 1/4 teaspoon cayenne or dash or siracha (optional)
- 1 tablespoon coconut oil
- 3 cloves garlic, minced
- 1/3 cup frozen peas, thawed
- 1/3 cup frozen shelled edamame, thawed
- 1 medium carrot, chopped
- 1 medium red bell pepper, chopped
- 1 15 ounce can garbanzo beans, rinsed and drained
- 1 tablespoon fresh cilantro, chopped
- 1/4 cup peanuts, chopped
- 1 lime, quartered
- Cook your spaghetti squash and 'spaghetti' the flesh (see our easy How to Cook Spaghetti Squash post). Set aside.
- In a small bowl make the sauce by combining the soy sauce, rice vinegar, water, brown sugar and cayenne with a fork. Set aside.
- Heat the coconut oil in a large saucepan or skillet over medium/high heat. Add the garlic and cook for about a minute. Then add the peas, edamame, and carrots and cook for another 5 minutes until warmed through but still slightly crisp. Finally add in the spaghetti squash, garbanzo beans, and sauce and cook for another 5 minutes until hot and sauce is mostly absorbed.
- Serve topped with cilantro, peanuts, and lime slices on the side.
- You can add in any protein of your choice if you're looking for a non-vegetarian dish (chicken, beef, steak, shrimp, etc); just cut into cubes and place in the saucepan/skillet when you add the garlic, cook until meat is almost cooked through before continuing on with the recipe.
