Spaghetti Squash Soup

Course: Soup

Cuisine: American

Diet: Vegan

Prep Time: 10

Cook Time: 35

Total Time: 45

Servings: servings

Calories: 125kcal

Author: Shruthi Baskaran-Makanju

This spaghetti squash soup is a creamy, low-carb, and vegan-friendly dish. It's easy, delicious, made with simple ingredients and ready in under 45 minutes.

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Ingredients

1 spaghetti squash medium
2 tablespoons olive oil
1 onion medium, chopped
2 cloves garlic minced
1 carrot medium, peeled and sliced
1 teaspoon dried oregano
2 bay leaves
½ teaspoon salt adjust to taste
¼ teaspoon black pepper adjust to taste
4 cups vegetable broth
14 oz diced tomatoes canned
½ tablespoon parsley for garnish

Instructions

Cook Spaghetti Squash

Cut the spaghetti squash in half lengthwise and scoop out the seeds. Season with salt and pepper lightly. Place both halves in a microwave-safe dish, cut side down. If both halves doesn't in your microwave plate, you'll need to cook them separately.
Microwave on high for 7-12 minutes or until fork-tender. The time will vary depending on the size of your squash. Let it cool, then scrape the squash into strands.

Prepare Soup

While the spaghetti squash is cooking, in a large pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, diced carrot. Sauté for 5-7 minutes, or until the vegetables become tender and the onion is translucent.
Stir in the dried oregano bay leaves, salt and black pepper. Cook for another minute to release the flavors.
Pour in the vegetable broth and the can of diced tomatoes with their juices. Stir to combine.
Bring the soup to a gentle simmer. Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes. This will allow the flavors to meld and the vegetables to become even more tender. Remove the bay leaves.
If you prefer a smoother consistency, use an immersion blender to blend the soup until it reaches your desired texture. You can also transfer portions of the soup to a blender in batches, then return it to the pot after blending.
Add the cooked spaghetti squash strands to the pot and stir well to combine with the vegetables and seasonings. Taste the soup and adjust the seasoning with additional salt and black pepper, if needed. Cook for another minute to reheat the spaghetti squash.
Ladle the soup into bowls. Garnish with fresh parsley leaves if desired.

Notes

Check out "how to cut spaghetti squash" for more detailed instructions on cutting spaghetti squash and alternative cooking methods if you don't want to use a microwave (oven, air fryer, Instant Pot, or slow cooker).
Remember to remove the bay leaves before serving the soup.
Taste the broth as it simmers and adjust seasoning accordingly.
Add the diced tomatoes at the right time – allowing them to cook with the other ingredients imparts a more integrated flavor to the soup.
If making the soup ahead, store the spaghetti squash strands separately from the broth to maintain their ideal texture. Reheat gently to avoid overcooking the squash.

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