This creamy, flavorful spaghetti squash soup creates naturally gluten free noodles that pair with swiss chard, carrots, and celery in an herby tomato-based broth. Packed with nutritious vegetables and Italian-inspired flavor, this is a great soup for the fall and winter.
- 1 medium (2.5 lb or 1.1 kg) spaghetti squash
- 1/4 cup + 1 tablespoon olive oil, divided
- 1 yellow onion, diced (~1 1/2 cups)
- 1 tablespoon fresh garlic, minced (2-3 large cloves)
- 1 cup diced carrots
- 1 cup thinly sliced celery
- 8 cups vegetable broth
- 2 14.5 ounce cans diced tomatoes
- 2 tablespoons tomato paste
- 3 tablespoons all purpose flour (gluten free or regular)
- 1 tablespoon dried Italian seasoning blend
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 tablespoon freshly squeezed lemon juice
- 4 cups chopped Swiss chard
- 1/4 cup chopped fresh parsley
- 1/3 cup vegan or regular grated parmesan, divided
- Preheat oven to 400˚F / 205˚C. Slice the spaghetti squash in half lengthwise, then scoop out the seeds with a spoon.
- Brush each half of the spaghetti squash with 1 tablespoon of olive oil and season with some salt and pepper.
- Place the squash cut side down on a parchment paper-lined baking sheet, and use a fork to poke some holes in the back of the squash (this helps release steam in the oven).
- Roast the squash for 30 minutes or until the squash is fork tender. Remove from the oven, let cool for a few minutes, then flip and use two forks to pull the squash away from the skin. Set your spaghetti squash "noodles" aside.
- While the squash is roasting, add 1/4 cup of olive oil to a large pot over medium heat. Once the oil is heated, add the onions and garlic and sauté for 5 minutes, then stir in the carrots and celery and cook for another 5 minutes.
- Stir in tomato paste, Italian herbs, salt, and pepper, then stir in the flour and cook for 1-2 minutes.
- Add the broth and tomatoes and bring soup to a boil, then reduce heat to low and simmer for 20 minutes.
- After 20 minutes, transfer the soup to a heat safe blender, add lemon juice, and blend until smooth.
- Pour the soup back into the pot and stir in the Swiss chard, parsley, spaghetti squash “noodles”, and parmesan. Cook for 8-10 minutes on medium low heat just until the greens have wilted.
Swiss chard: Feel free to substitute with lacinato kale, spinach, collard greens or another leafy green of choice.
Italian seasoning: If you don't have any of the blend, you can also use 1 tablespoon total of a mixture of dried basil, parsley and oregano instead.
Flour: A small amount of flour helps thicken up the broth for a super creamy soup without added dairy. Gluten free or regular AP flour both work. If you would prefer a thinner broth, you can leave it out.
You can still make this soup without a blender. If you don't have a blender or would prefer to skip this step, simply add the squash, swiss chard, parsley and parmesan straight to the soup.
Storage: store leftovers in an airtight container for up to a week. Reheat in the microwave or on stovetop.
Freezer: let the soup cool completely before transferring to a freezer safe container. You can freeze for up to 6 months. Defrost in the refrigerator overnight, then heat in a pot over low until fully warmed.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Soups
- Method: Stovetop
- Cuisine: American
- Serving Size: 1 Bowl
- Calories: 305
- Sugar: 19.4 g
- Sodium: 1465.4 mg
- Fat: 15.4 g
- Carbohydrates: 40.6 g
- Fiber: 8.5 g
- Protein: 7.6 g
Keywords: spaghetti squash soup