This recipe originally was for the smaller, yellow spaghetti squash but I'm using it for the larger, green-striped types.

This is nice with a good sourdough bread but perhaps lacking background taste. Try adding a bit of fresh ginger or chilli.


  • 2 tablespoons coconut oil
  • 1 spaghetti squash
  • 1 garlic clove
  • 1 onion
  • 2 large carrots
  • 1 bunch parsley
  • ½ cup low-sodium vegetable stock
  • 1 cup coconut milk
  • 1 scallion, chopped for garnish
  • Pumpkin seeds for garnish
  • Salt and pepper to taste


  • Preheat the oven to Gas Mark 5.
  • Slice the spaghetti squash in half, lengthwise.
  • Remove the seeds and drizzle 1 tablespoon of the coconut oil across both the halves.
  • Place the halves face down on baking dish and pop into the oven for about 45 minutes to 1 hour, or until the spaghetti squash is tender throughout.
  • While the spaghetti squash cooks, in a large pot over medium-high heat add the remaining 1 tablespoon of coconut oil, garlic, onion, and carrots.
  • Cook and stir occasionally until the carrot is tender and the onion becomes translucent – about 8 minutes. Turn the heat to low.
  • When the squash is cooked, remove the halves from the oven and use a spoon to scoop out the flesh, discarding the skin.
  • Place the flesh into a blender along with the vegetable stock and coconut milk. Blend.
  • Add the vegetable mixture and blend again until smooth. Transfer the spaghetti squash mixture to the pot to reheat.
  • Season with salt and pepper. Stir.
  • Serve with a garnish of chopped scallions and pumpkin seeds.