Nova Scotian Wellness

Spiced spaghetti squash

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IN this delightful vegetable dish, strands of spaghetti squash are tossed with sautéedmustard seeds and cumin seeds and fragrant, flavor-enhancing garam masala. 



  • »  1 (3-pound) spaghetti squash
  • »  1 tablespoon oil
  • »  1 teaspoon black mustard seeds
  • »  1 teaspoon cumin seeds
  • »  1⁄2 cup chopped onion
  • »  1⁄2 fresh green chili pepper, minced(more or less to taste)
  • »  1⁄2 teaspoon garam masala
  • »  1⁄4 teaspoon salt (more or less to taste)
  • »  1⁄4 cup chopped fresh cilantro
  • »  2 small whole red chiles (optional forgarnish)


Cut squash in half lengthwise and remove seeds.

Place on a plate, cut side down, and microwave on high 10 to 12 minutes or until soft. Let cool slightly. Using a fork, pull the flesh lengthwise to separate it into long strands.

Reserve 4 cups of squash. (Save any remaining squash for another time or freeze.)

Heat oil in a skillet over medium-high heat (the oil should be hot but not smok- ing). Add mustard seeds and cumin seeds and stir until mustard seeds start to pop and cumin seeds change color from light brown to semi-dark brown. Add onion, chili pepper, garam masala, and salt.

Sauté for 2 to 3 minutes, until onions are tender. Add the 4 cups of squash and toss to coat with the seasonings. Place in serving dish and garnish with cilantro and red chiles, if using. 

Nutrition per serving: Calories 45 kcal; Total Fat 2 g; Saturated Fat 0 g; Cholesterol 0 mg; Sodium 90 mg; Carbohydrates 7 g; Fibre 1 g; Protein 1 g; Potassium 134 mg


  • Alex Hurst is a writer for HUM@Nmedia covering Optimyz and Silver magazines in print and digital editions and is based in Halifax, Nova Scotia.

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