Spaghetti Squash Soup with Tomato and White Beans
Equipment
- Baking sheet To roast the spaghetti squash (you could microwave it if you're short on time, but roasting gives it better flavor).
- Sharp chef’s knife Squash can be tough to cut, so make sure your knife is sturdy.
- Soup pot or Dutch oven Any large pot will do, but a Dutch oven retains heat beautifully.
- Spoon or fork To scrape out the squash flesh after roasting.
- Blender (optional) If you want a smoother soup, you can puree part of it, though this is meant to be a chunky, rustic soup.
Ingredients
- 1 medium spaghetti squash about 2–2.5 lbs
- 2 tablespoons olive oil
- 1 small yellow onion finely diced
- 3 cloves garlic minced
- 1/2 teaspoon crushed red pepper flakes optional, for a kick
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1 14.5-ounce can diced tomatoes, with juices
- 1 tablespoon tomato paste
- 1 15-ounce can cannellini beans, drained and rinsed
- 4 cups vegetable broth
- Salt and freshly ground black pepper to taste
- Juice of half a lemon for brightness
- Chopped fresh parsley or basil for garnish
Instructions
Roast the Spaghetti Squash
- Preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the insides with olive oil and sprinkle with a pinch of salt. Place the halves cut-side down on a baking sheet and roast for 35–40 minutes until tender. Once cool enough to handle, use a fork to scrape out the spaghetti-like strands. Set aside.
Tip: Roasted squash brings out natural sweetness—don’t skip this step if you want depth of flavor.
Start the Base
- In a large soup pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and cook for 5–6 minutes until soft and translucent. Stir in the garlic, red pepper flakes, oregano, thyme, and smoked paprika. Cook for another minute until fragrant.
Add Tomatoes and Beans
- Mix in the tomato paste and cook it out for a minute to remove any bitterness. Then add the diced tomatoes and cannellini beans. Stir everything together and let it simmer for 5 minutes.
Pour in Broth and Simmer
- Add the vegetable broth and bring the mixture to a gentle boil. Reduce heat and let it simmer for about 15 minutes, allowing the flavors to meld.
Add the Spaghetti Squash
- Gently fold in the roasted spaghetti squash. Simmer for another 5 minutes, just to let everything heat through and combine.
Final Touches
- Season with salt and pepper to taste. Squeeze in the lemon juice for a bit of brightness and balance. Garnish with chopped parsley or basil before serving.