This traditional recipe featuring the “Three Sisters” corn, squash, and beans–takes on a modern twist when served in Mediterranean style. It adds the wonderful healing herbs of parsley–which is high in vitamin C, chlorophyll, calcium, and iron–and basil, a tasty digestive aid. This dish can be served as a main course or as a simple but attractive side dish. The spaghetti squash adds a unique way of serving up more vegetables and is versatile, tasting delicious with many traditional pasta toppings.
• 1 spaghetti squash
• 1 14-oz (398-mL) can (or 2 cups [500 mL] cooked) navy beans or other small white beans
• 1 cup (250 mL) corn kernels
• 1 red bell pepper, chopped
• 2 Tbsp (30 mL) extra-virgin olive oil
• ¼ cup (60 mL) chopped fresh parsley
• ¼ cup (60 mL) chopped fresh basil
• Sea salt to taste
• ½ cup (125 mL) hard Romano, Parmesan, or Greek Mizithra cheese, finely grated
Preheat oven to 350° F (180°C). Cut squash in half lengthwise (from top to bottom). Scoop out seeds with a metal spoon.
Place squash flat side down on a baking tray that can hold about 1/4 in (6 mm) of water. Bake for 20 to 40 minutes until flesh is soft and becomes stringy when scraped with a fork.
When squash is cooked, gently heat beans and corn in a small saucepan. Scrape flesh of squash with a fork to make spaghetti strands. Place in a bowl and toss with beans, corn, bell pepper, olive oil, parsley, and basil. Season with salt and garnish with grated cheese. Serves 4.
Source: alive #265, November 2004