Pasta and noodles · 40 min
Cheesy Spaghetti Squash with Chickpea-Tomato Ragù & Parsley
- 40 min
- 2–6 servings
- 599 kcal / serving
A light, textured pasta substitute with tender spaghetti squash strands, a tomato-chickpea ragù, and fresh parsley. It comes together in about 40 minutes for a weeknight-friendly meal.
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Ingredients
- 1 (14.5 oz) candiced tomatoes
- 1 (15 oz) cangarbanzo beans (chickpeas)
- 2 clovesgarlic
- ½ small bunchItalian (flat-leaf) parsley
- 2 ozParmesan cheese
- 1 mediumspaghetti squash
- 1 mediumyellow onion
- yellow onions
From the pantry: black pepper, crushed red pepper, extra virgin olive oil, salt
Cookware
aluminum foil · baking sheet pan · can opener · chef's knife · colander · cutting board · grater · measuring spoons · mixing bowls · nonstick skillet · oven mitts · stirring spoon · tongs · whisk or fork
Kitchen help: cups to grams · tablespoons to cups · oven temperatures · butter conversions · what each cooking tool is for · ingredient substitutes
More recipes with: chickpeas
More dinner ideas: easy dinners
Shopping list by aisle
Produce
- 2 clovesgarlic
- ½ small bunchItalian (flat-leaf) parsley
- 1 mediumspaghetti squash
- 1 mediumyellow onion
- yellow onions
Dairy, eggs & chilled
- 2 ozParmesan cheese
Pantry & dry goods
- 1 (14.5 oz) candiced tomatoes
- 1 (15 oz) cangarbanzo beans (chickpeas)
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Ingredients for 2, 4 and 6 servings
| Ingredient | 2 servings | 4 servings | 6 servings |
|---|---|---|---|
| diced tomatoes | 1 (14.5 oz) can | 2 (14.5 oz) cans | 3 (14.5 oz) cans |
| garbanzo beans (chickpeas) | 1 (15 oz) can | 2 (15 oz) cans | 3 (15 oz) cans |
| garlic | 2 cloves | 4 cloves | 6 cloves |
| Italian (flat-leaf) parsley | ½ small bunch | 1 small bunch | 1 small bunch |
| Parmesan cheese | 2 oz | 4 oz | 6 oz |
| spaghetti squash | 1 medium | 2 medium | 3 medium |
| yellow onion | 1 medium | 2 medium | 3 medium |
Quantities in US units. Any other household size: MealPot scales the recipe and the grocery list for you.
Directions
- Roast the prepared spaghetti squash on a parchment-lined sheet or a lightly oiled tray until the flesh can be pierced easily, about 20–25 minutes.
- While the squash roasts, dice the onion and mince the garlic, placing them in a bowl together.
- Heat oil in a skillet over medium-high heat, then add the onion and garlic with a pinch of salt and a pinch of crushed red pepper; cook, stirring occasionally, until starting to brown, 6–8 minutes.
- Rinse and drain the chickpeas; add them to the skillet along with the diced tomatoes and a bit more salt, letting the ragù simmer on low heat as the squash finishes cooking.
- When the ragù has begun to thicken and the squash is tender, finely grate the Parmesan and set it aside with half of the chopped parsley.
- Scrape the squash flesh into strands with a fork once it has cooled slightly, then fold the strands into the Parmesan in the bowl and toss gently to combine before serving, topping with the remaining parsley.
Two tips
- Prep ahead: roast the squash up to steps 1–2 earlier in the day and refrigerate; finish the ragù and combine just before serving.
- Serving idea: finish with an extra drizzle of olive oil and a light dusting of crushed red pepper for a little more kick, using pantry staples.
Nutrition per serving
- Calories
- 599 kcal
- Protein
- 26 g
- Carbs
- 88 g
- Fat
- 20 g
- Fiber
- 23 g
- Sodium
- 425 mg
Estimates from the recipe's published nutrition data; they change with the version you pick above.
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Ingredient quantities, timing and nutrition follow the original Mealime recipe ↗ (captured 2026-09-12). The photo is MealPot's AI-rendered illustration of the finished dish; the description, directions, aisle list and serving table are MealPot's.