Dive into the flavors of Mexico with our Fiesta Mexican Spaghetti Squash Casserole! This dish transforms the humble spaghetti squash into a festive and flavorful casserole, brimming with Mexican spices, black beans, corn, and melted cheese. It's a healthy, vegetarian delight that promises a satisfying blend of textures and tastes, perfect for a family dinner or a hearty meal prep option.
Preparation and Cooking Times
- Prep time: 20 minutes
- Cook time: 1 hour
- Total time: 1 hour 20 minutes
Servings and Serving Size
- Serves: 6
- Serving size: 1/6th of the casserole
Nutritional Profile (per serving)
- Calories: 250 kcal
- Protein: 10g
- Carbohydrates: 35g
- Fat: 8g
- Sodium: 300mg
- Fiber: 7g
Ingredients
- Spaghetti squash: 1 large (about 1.5 kg or 3.3 lbs)
- Olive oil: 15ml (1 tbsp)
- Onion, chopped: 100g (3.5 oz)
- Garlic, minced: 10g (0.35 oz)
- Black beans, drained and rinsed: 400g can (14 oz)
- Corn, drained: 150g (5.3 oz)
- Diced tomatoes: 400g can (14 oz)
- Ground cumin: 5g (0.18 oz)
- Chili powder: 5g (0.18 oz)
- Shredded cheese (Mexican blend or cheddar): 150g (5.3 oz)
- Fresh cilantro, for garnish
- Salt and pepper, to taste
Detailed Method of Preparation
- Cook Squash: Preheat oven to 375°F (190°C). Halve the spaghetti squash and remove seeds. Brush with olive oil, season with salt and pepper, and place cut-side down on a baking sheet. Bake for 40-45 minutes until tender.
- Prepare Filling: In a pan, sauté onion and garlic. Add black beans, corn, diced tomatoes, cumin, and chili powder. Cook for 5-7 minutes.
- Combine: Once the squash is cool enough to handle, use a fork to scrape out the strands into a large bowl. Mix the spaghetti squash strands with the filling.
- Assemble Casserole: Transfer the mixture to a baking dish. Top with shredded cheese.
- Bake: Bake for 15-20 minutes or until the cheese is melted and bubbly.
- Garnish and Serve: Garnish with fresh cilantro before serving.
Tips for Culinary Success
- Ensure the squash is fully cooked; it should be easy to scrape into strands.
- Add a splash of lime juice to the filling for extra zest.
- For a non-vegetarian version, add cooked ground beef or chicken.
Frequently Asked Questions (FAQs)
Can I make this dish vegan?
Yes, use vegan cheese or omit the cheese entirely.
How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
Can I freeze this casserole?
Yes, it freezes well for up to 2 months.
Is it gluten-free?
Yes, this casserole is naturally gluten-free.