Spaghetti Squash Nests with Kale, White Beans & Mushrooms

When you want a comforting plant-based meal that’s packed with nutrition and beautiful enough for the ’Gram—Spaghetti Squash Nests with Kale, White Beans & Mushrooms is for you. Creamy white beans, earthy caramelized mushrooms and antioxidant-packed kale sit on top of roasted and slightly sweet spaghetti squash—a fiber-rich combo that will keep your microbiome in tip-top shape. The white balsamic vinaigrette brings the entire dish together and brightens the flavors—a must-add to this recipe. Keep reading for our expert tips on how to cut your squash safely and what to use if you don’t have white balsamic vinegar on hand. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• A very sharp chef’s knife is the best way to cut the spaghetti squash into even rounds. If the squash has a particularly tough skin, pierce it with a fork in 4 or 5 different places and microwave it for 3 to 4 minutes to soften it for slicing.
• Scraping around the squash rings in a circular motion will create nice, long strands of squash.
• You can use white-wine vinegar instead of the white balsamic vinegar and sub curly kale or spinach instead of the lacinato kale.
• Use a spatula to transfer the nests to a plate to avoid everything falling out the bottom, or remove the squash skin and serve in a bowl. 

Nutrition Notes

• Spaghetti squash is the delicious, low-carb base of this recipe. Since it’s filled with B vitamins, eating this type of squash is great for your metabolism. It also contains potassium, calcium and fiber—all important nutrients for heart health. Spaghetti squash is a hydrating vegetable that also adds a delicious texture to any savory meal. 
• Mushrooms are a source of B vitamins and plant-based protein, which help to maintain a good metabolism. Your mushrooms may also be a source of vitamin D if they were grown in ultraviolet light—look for it on the label. Vitamin D is an inflammation-lowering nutrient and is essential for your body to absorb calcium. 
• Kale is a powerhouse of antioxidants—vitamin C for lowering inflammation and lutein and zeaxanthin for healthy eyesight and vision. Kale is also high in vitamin K, which is essential for proper blood clotting, which is important to remember if you are on blood-thinning medication. 
• Cannellini beans are a source of muscle-building plant-based protein. They are also an excellent source of fiber—great for your digestive health. When choosing your canned beans, you can look for no- or low-sodium beans or rinse your beans after draining to keep sodium levels low—important for heart health.