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EatingWell: Gluten-free Thai ‘noodles’ will make your mouth water

Carolyn Casner, EatingWell on

Published in Variety Menu

This gluten-free, vegan version of peanut noodles has a high protein content thanks to edamame and peanut butter. Spaghetti squash turns delicately sweet when roasted, which pairs wonderfully with the Thai-inspired peanut sauce.

Thai Spaghetti Squash with Peanut Sauce

Serves 4

Active Time: 25 minutes

Total Time: 40 minutes

1 (2 1/2- to 3-pound) spaghetti squash, halved lengthwise and seeded

1/2 cup smooth natural peanut butter

1/4 cup reduced-sodium tamari or soy sauce

1/4 cup water

1 tablespoon rice vinegar

1 tablespoon maple syrup

1 teaspoon minced garlic

1/4 to 1/2 teaspoon crushed red pepper

1 cup frozen shelled edamame, thawed


1/2 cup thinly sliced red bell pepper, slices cut in half crosswise

1 medium carrot, shredded

1/4 cup sliced scallions

1/4 cup chopped unsalted roasted peanuts

1/4 cup chopped fresh cilantro

Lime wedges for serving

1. Place squash halves, cut-side down, in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until flesh is tender, 10 to 15 minutes. (Alternatively, place squash halves, cut-side down, on a rimmed baking sheet. Bake in a 400 F oven until tender, 40 to 50 minutes.) When cool enough to handle, scrape flesh into a large bowl with a fork. Let cool for 10 minutes.

2. Meanwhile, whisk peanut butter, tamari (or soy sauce), water, vinegar, maple syrup, garlic and crushed red pepper in a small bowl until smooth.

3. When the squash has cooled, add edamame, bell pepper, carrot and scallions to the bowl. Drizzle with the peanut sauce; toss to coat. Sprinkle with peanuts and cilantro. Serve with lime wedges.

Recipe nutrition per serving: 419 Calories, Total Fat: 24 g, Saturated Fat: 3 g, Carbohydrates: 32 g, Fiber: 8 g, Total Sugars: 12 g, Added Sugars: 3 g, Protein: 17 g, Sodium: 855 mg, Potassium: 567 mg, Iron: 2 mg, Folate: 169 mcg, Calcium: 93 mg, Vitamin A: 3664 IU, Vitamin C: 32 mg.


(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at

©2021 Eating Well, Inc. Distributed by Tribune Content Agency, LLC.




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