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“Savor the Italian Essence: Spaghetti Squash with Marinara”

40 minutes. Cook
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Historical Context: The origins of marinara sauce, a cornerstone of Italian cuisine, can be traced back to Naples in the 16th century. The term “marinara” is derived from “marinaro,” which means “sailor” in Italian. Legend has it that this simple, yet flavorful sauce was created by the wives of Neapolitan sailors, using the freshest ingredients available to them upon their husbands’ return from sea. Over the centuries, marinara sauce has evolved and become a staple in various Italian dishes.


1. Preparing the Squash:

  • Preheat your oven to 400°F (200°C).
  • Carefully cut the spaghetti squash in half lengthwise using a sharp knife. This might require some effort, so be cautious.
  • Scoop out the seeds and the stringy bits using a spoon.
  • Place the squash halves, cut side up, on a baking sheet.

2. Roasting the Squash:

  • Drizzle olive oil over the squash halves and season them with salt and pepper.
  • Place the baking sheet in the preheated oven and roast the squash for about 35-40 minutes, or until the flesh is tender and easily separated into spaghetti-like strands.
  • Remove from the oven and let them cool for a few minutes.

3. Preparing the Marinara Sauce:

  • In a large skillet, heat 2 tablespoons of olive oil over medium heat.
  • Add the chopped onion and cook until it becomes translucent, usually about 3-4 minutes.
  • Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
  • Pour in the crushed tomatoes and add dried basil and oregano. Season with salt and pepper to taste.
  • Allow the sauce to simmer for about 15-20 minutes, stirring occasionally, until it thickens and flavors meld together.

4. Shredding the Squash:

  • Using a fork, gently scrape the roasted spaghetti squash flesh, creating spaghetti-like strands. Place them in a large bowl.

5. Final Assembly:

  • Pour the marinara sauce over the shredded spaghetti squash and toss gently to combine, ensuring the sauce coats the squash evenly.
  • Garnish with fresh basil leaves and, if desired, sprinkle with grated Parmesan cheese for an extra burst of flavor.

Conclusion: Spaghetti Squash with Marinara is a perfect harmony of tradition and innovation in the world of Italian cuisine. This dish invites you to experience the soul-warming flavors of marinara sauce while enjoying the health benefits of spaghetti squash. It’s a versatile recipe that satisfies both your taste buds and your nutritional needs. So, embrace the culinary heritage of Italy and indulge in this delicious and nutritious masterpiece. Buon appetito!


prep time
55 minutes.
cooking time
40 minutes.
total time
55 minutes.


  • Baking sheet

  • Sharp knife

  • Spoon

  • Large skillet

  • Wooden spoon

  • Large bowl

  • Fork

  • Serving platter


  • 2 medium-sized spaghetti squash

  • 2 tablespoons olive oil

  • 1 onion, finely chopped

  • 3 cloves garlic, minced

  • 1 can (28 ounces) crushed tomatoes

  • 1 teaspoon dried basil

  • 1 teaspoon dried oregano

  • Salt and pepper to taste

  • Fresh basil leaves for garnish

  • Grated Parmesan cheese (optional)


Prepare squash and roast.
Make marinara sauce.
Shred the squash.
Combine and garnish.
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