Can I make spaghetti squash soup ahead of time, or for meal prep?

Yes, this soup works well cooked in advance, or to cook on the weekend so you can enjoy portions throughout the week. It makes a great work lunch, and stores well.

Can you freeze spaghetti squash soup?

Yes, this soup freezes very well. Portion the soup into individual containers or freezer bags and freeze for up to 3 months. To enjoy, thaw the soup from the freezer and heat well.

Can you add more protein to spaghetti squash soup?

Yes, you can add cooked tofu, seitan, or any other plant-based protein you desire.

Spaghetti Squash Soup - Easy Dash Recipes

This vibrant spaghetti squash soup offers a light and refreshing alternative to traditional noodle soups, featuring tender squash strands paired with hearty chickpeas and aromatic vegetables. It is a fantastic plant-based option that brings comfort to any mealtime without the heaviness often associated with richer dishes. Perfect for batch cooking, this bowl of warmth remains just as delicious for leftovers throughout the week.

List of ingredients

1 large spaghetti squash
2 tablespoons extra virgin olive oil
1 sweet onion, chopped
2 cloves garlic, minced
3 carrots, diced
3 stalks celery, chopped
2 13-ounce cans chickpeas
6 cups low sodium vegetable stock
1 teaspoon thyme
1 teaspoon salt
1/2 cup fresh parsley, chopped

step-by-step instructions

Step: Cook your spaghetti squash: preheat your oven to 400 degrees Fahrenheit. Cut the spaghetti squash lengthwise, brush with 1 tablespoon of the olive oil and salt, and roast with the cut-side up for 40 minutes. Once squash has finished cooking, take a fork and loosen the squash strands, and scrape them into a bowl.
Step: In a large soup pot, heat the remaining tablespoon of olive oil over low heat. Add the onion and garlic and sauté for 5 or 6 minutes until the veggies become translucent.
Step: Add the carrots and celery and sauté for 3 minutes more.
Step: Add the chickpeas, low sodium vegetable stock, thyme, and salt. Bring to a boil then reduce to a simmer. Simmer for about 25 minutes until veggies are fully cooked.
Step: Add the fresh parsley and the cooked spaghetti squash noodles to the soup and stir. Taste, and add more seasoning if desired. Serve hot!

Refining your technique

Sautéing vegetables for flavor

Taking the time to properly sauté your onions, garlic, carrots, and celery is essential for building a deep flavor profile. Do not rush this process, as cooking the vegetables until they are translucent allows them to release their natural sugars into the olive oil. This base creates the aromatic foundation that carries the entire soup.

Achieving the perfect squash texture

When scraping the roasted squash, work from the outside toward the center to ensure you get the longest, most consistent strands. If the squash feels too firm, return it to the oven for an additional 5-10 minutes, as undercooked squash can result in strands that break easily. Always ensure the squash is cool enough to handle safely before you begin pulling the strands apart.

Managing broth consistency

Since this soup relies on fresh vegetables, the liquid levels can fluctuate depending on your pot size and heat control. If the soup becomes too thick as the vegetables soften, simply add an extra half-cup of warm vegetable stock to loosen the consistency. Keeping a little extra broth on hand is a great way to ensure the final result is perfectly balanced.

Customizing the soup

Adding varied protein sources

While chickpeas offer a wonderful texture, you can easily swap them for other plant-based proteins. White beans, such as cannellini or navy beans, work exceptionally well and provide a creamier mouthfeel. If you prefer to keep the recipe soy-based, cubed firm tofu can be added during the final ten minutes of simmering to soak up the broth flavors.

Incorporating seasonal vegetables

Feel free to toss in other seasonal produce like sliced leeks, baby spinach, or chopped kale during the final stage of cooking. These additions increase the nutritional density and bring fresh colors to the bowl. Leafy greens, in particular, only need a minute or two of heat to wilt perfectly into the hot soup.

Enhancing the herbal notes

While thyme and parsley provide a classic flavor, you can customize the aromatic profile to suit your preferences. A touch of dried rosemary or oregano can be added along with the thyme for a more robust, earthy impact. Alternatively, adding a small amount of lemon zest right at the end can brighten the entire dish without adding significant calories.

Storage and reheating advice

Proper refrigeration techniques

This soup stores exceptionally well in the refrigerator for up to four days when kept in an airtight container. It is a common experience for the flavors to meld and intensify after sitting overnight. If the soup seems to have absorbed too much liquid in the fridge, add a splash of stock when reheating to restore the original texture.

Freezing for future meals

To freeze the soup, allow it to cool completely to room temperature before transferring it to freezer-safe bags or containers. Be sure to leave a small amount of headspace at the top of the container, as the soup will expand slightly as it freezes. It can safely stay in the freezer for up to three months, making it a reliable backup for busy weeknights.

Reheating for best results

When you are ready to eat, thaw the frozen soup in the refrigerator overnight for the best results. Reheat it slowly on the stove over medium-low heat to avoid overcooking the vegetables. If you are in a rush, you can use the microwave on a medium setting, stirring every minute to ensure the heat is distributed evenly throughout the squash and chickpeas.

Frequently Asked Questions

Can I use a different type of squash?

While spaghetti squash is preferred for its unique, noodle-like texture, you could substitute it with small cubes of roasted butternut or acorn squash. Keep in mind that these varieties will soften significantly in the broth, changing the texture from a noodle soup to a more traditional vegetable stew.

What is the best way to handle low-sodium ingredients?

When using low-sodium stock, you have more control over the final salt content of the dish. Start by seasoning with the recommended amount and perform a taste test after the soup has simmered, as the salt will concentrate as the broth reduces. You can always add a pinch more at the end, but you cannot easily remove excess salt once it is added.

Are there any specific kitchen tools required?

You do not need any specialized equipment for this recipe beyond a large soup pot and a standard baking sheet for the squash. A sturdy fork is the most effective tool for scraping the squash strands. If you frequently make soups, a heavy-bottomed pot is highly recommended as it distributes heat more evenly and prevents the bottom from scorching.

Is this meal suitable for large gatherings?

This recipe is highly scalable, making it an excellent candidate for batch cooking or feeding a larger group. Simply double the ingredients while ensuring you use a large enough stockpot to accommodate the extra volume. Because the soup holds up so well, you can easily prepare it a day in advance for a dinner party, allowing you to focus on other parts of your meal during the event.