Creamy Tomato, White Bean & Leafy Greens Spaghetti Squash
Simple, comforting, and a delicious way to enjoy more leafy greens.
From Nutrition Insights to Tonight's Dinner
This week, I was working on my first Nutrition Insights article about fruits, vegetables, and brain health.
As I thought about what I wanted to make for dinner one evening, it had been a while since I'd harvested my Swiss chard. So I walked over to my tower, picked a couple handfuls of fresh leaves, and stirred them into the sauce—a creamy tomato and white bean sauce served over roasted spaghetti squash.
One of the things I enjoy most about growing my own food is how naturally it fits into everyday life. I don't have to plan an elaborate meal around my harvest. Instead, I decide what sounds good for dinner, harvest what I need, and head back to the kitchen.
That's exactly how this meal came together.
Why This Recipe Stays in My Regular Rotation
I love recipes that are both comforting and practical, and this one checks a lot of boxes.
It's:
Pantry friendly
Budget friendly
Nutrient-dense
Simple enough for a weeknight
A delicious way to enjoy more leafy greens
Best of all, the creamy tomato sauce is incredibly versatile, making it easy to create several different meals from the same basic recipe.
Creamy Tomato, White Bean & Leafy Greens Spaghetti Squash
The sauce comes together while the spaghetti squash roasts, making this an easy meal to prepare on a weeknight.
⭐ Serves: 3 generous portions
⭐ Ingredients
Spaghetti Squash
1 small spaghetti squash (about 2–2½ pounds)
Creamy Tomato Sauce
1 medium onion, diced
2 cloves garlic, minced (or 1 teaspoon garlic powder)
1 can (14–15 oz) diced tomatoes
1 can (14–15 oz) fire-roasted diced tomatoes
1 can (15 oz) white beans, rinsed and drained
1 teaspoon dried basil
1 teaspoon dried oregano
¼ teaspoon black pepper
⅛–¼ teaspoon crushed red pepper flakes (optional)
2–3 cups chopped leafy greens (Swiss chard, spinach, kale, tatsoi, Pac Choi, or another tender leafy green)
Cashew Cream (Recommended)
⅓ cup raw cashews
⅓–½ cup water
OR
White Bean Cream (Nut-Free)
½ cup white beans
¼–⅓ cup water
Optional Garnishes
Nutritional yeast
Pumpkin seeds or sunflower seeds
Fresh parsley or basil
Additional crushed red pepper flakes
⭐ Directions
1️⃣ Roast the spaghetti squash
Preheat the oven to 400°F.
Cut the spaghetti squash in half lengthwise and scoop out the seeds.
Place cut-side down on a parchment-lined baking sheet.
Roast for 30–40 minutes, or until fork tender.
Allow to cool slightly, then scrape into strands with a fork.
2️⃣ While the spaghetti squash roasts, prepare the cream.
Blend either the Cashew Cream or White Bean Cream until completely smooth. Set aside.
3️⃣ Build the sauce
Heat a large skillet over medium heat.
Sauté the onion for 4–5 minutes, adding a splash of water or vegetable broth if needed to prevent sticking.
Add the garlic and cook for another 30–60 seconds, until fragrant.
Stir in:
both cans of tomatoes
white beans
basil
oregano
black pepper
crushed red pepper flakes (optional)
Simmer uncovered for 8–10 minutes to allow the flavors to develop.
Stir in the chopped leafy greens and cook just until wilted.
If using kale, add it a few minutes earlier so it has time to become tender.
4️⃣ Make it creamy
Stir in the prepared cream.
Simmer for another 2–3 minutes, stirring occasionally, until creamy and heated through.
If you'd like a thinner sauce, stir in a little water until it reaches your desired consistency.
Taste and adjust seasonings, if needed.
5️⃣ Serve
Add the desired amount of spaghetti squash to a bowl and top with the creamy tomato sauce.
Garnish with nutritional yeast, pumpkin seeds or sunflower seeds, fresh herbs, or additional crushed red pepper flakes, if desired.
🍅 One Recipe, Three Variations
One of the reasons this recipe stays in my regular rotation is that it's so easy to adapt. With just a few simple changes, the same creamy tomato sauce can become several different meals. Here are three variations to inspire your next dinner.
🥇 Roasted Vegetable Creamy Tomato Bowl
Add:
roasted mushrooms
roasted zucchini
roasted cauliflower
your favorite leafy greens
Serve over:
farro
brown rice
A cozy, vegetable-packed meal that's perfect for cooler weather.
🥈 Tuscan Creamy Tomato Chickpea Bowl
Swap:
white beans for chickpeas
Add:
spinach
fresh parsley
optional olives
Finish with:
nutritional yeast
Serve with:
toasted sourdough
baked potato
creamy polenta
A rustic Italian-inspired variation that's simple, satisfying, and full of flavor.
🥉 Smoky Creamy Tomato Lentil Bowl
Swap:
white beans for cooked lentils
Add:
roasted mushrooms
½–1 teaspoon smoked paprika
kale or Swiss chard
For a different texture, try swirling the Cashew Cream into the finished sauce instead of blending it in.
Serve over:
mashed potatoes
roasted root vegetables
A hearty, comforting variation with a rich, smoky flavor.
From Research to Real Life
One of the things I enjoy most about writing the Nutrition Insights articles is seeing the research naturally make its way into my kitchen.
After writing about the importance of eating more fruits and vegetables—including leafy greens—it felt only natural to harvest some fresh Swiss chard and work it into dinner.
If you'd like to learn more about the research that inspired this meal, you can read:
Can Eating More Fruits and Vegetables Help Support Brain Health?
Final Thoughts
One of the things I enjoy most about growing my own food is that healthy choices become the easy choices.
When I can walk over to my tower, harvest exactly what I need, and add it to dinner, eating more leafy greens becomes part of everyday life—not something I have to overthink.
I hope this recipe inspires you to do the same, whether you're harvesting from your own garden or shopping at your local farmers market or grocery store.
Continue Your Journey
If you're looking for more whole-food, plant-based recipes and meal ideas, download my free Tower-to-Table Recipe Guide. It's filled with simple, nourishing recipes and practical ideas to help you make the most of the food you grow and the wholesome ingredients you bring home.
Here's to simple, nourishing meals — one bowl at a time 🌱
Karen
Vertical Hydroponic Garden
