Brenda Khan
Butternut squash is a versatile ingredient that can be used in a variety of dishes, including salads, soups, stews, and pizzas. It is also a gluten-free, vegan, and Mediterranean-diet-friendly food. The Mediterranean diet is known for its emphasis on seasonal vegetables, and butternut squash is a perfect example of this. It can be roasted, grilled, sautéed, or baked, and paired with various ingredients such as olive oil, cinnamon, honey, and nuts, to create delicious and healthy meals.
| Characteristics | Values |
|---|---|
| Can be eaten on the Mediterranean diet? | Yes |
| Season | End of summer/autumn |
| Preparation | Roasted, cubed, peeled, cleaned, sliced, baked, sautéed, grilled, microwaved |
| Texture | Crispy, sweet, tender, creamy, crunchy |
| Accompaniments | Honey, cinnamon, olive oil, lime vinaigrette, nuts, pine nuts, almonds, hazelnuts, pomegranate, sun-dried tomatoes, olives, feta, chickpeas, wild rice, quinoa, lentils, farro, spelt |
| Nutritional information | 49 kcal, 5g carbohydrates, 3g fat, 3g polyunsaturated fat, 1mg sodium, 1g fiber, 3g sugar, 96 kcal, 1.5g carbohydrates, 0.9g protein, 1.2g saturated fat, 97.8mg sodium, 45mg potassium, 0.6g fiber, 39.9 IU vitamin A, 1.8mg vitamin C, 8.6mg calcium, 0.3mg iron |
| Recipe creators | Melissa Clark, Suzy, Elena Paravantes, Marilena |
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What You'll Learn
Butternut squash is part of the Mediterranean diet
One popular way to prepare butternut squash in the Mediterranean style is to roast it. Roasting brings out the natural sweetness of the squash and gives it a tender, creamy texture. To roast butternut squash, it is typically cut into cubes, seasoned with herbs and spices, and drizzled with olive oil before being baked in the oven. The roasted squash can then be served as a side dish or used in salads, such as the Mediterranean roasted butternut squash salad, which combines the squash with mixed lettuce leaves, sun-dried tomatoes, olives, and shavings of hard cheese like parmesan or halloumi.
Another way to enjoy butternut squash in the Mediterranean diet is to make a warm salad or superfood bowl with lentils and quinoa. This dish combines the roasted butternut squash cubes with cooked lentils and quinoa, along with a variety of Mediterranean spices, fresh parsley, and a splash of lemon juice. It can be served as a satisfying and nutritious lunch option.
Butternut squash can also be used as a pizza crust or in fritters, providing a gluten-free and vegan option. Additionally, it can be baked and stuffed with feta cheese and pine nuts, creating a Mediterranean-inspired dish that is perfect as a side or a main course.
The versatility of butternut squash makes it a popular ingredient in the Mediterranean diet, and it can be easily incorporated into various recipes to add flavour, texture, and nutritional value.
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How to roast butternut squash
Butternut squash is a versatile ingredient that can be roasted, puréed, stuffed, twice-baked, steamed, sautéed, toasted, boiled, mashed, and more. It is a great addition to the Mediterranean diet, which is characterised by seasonal vegetables.
Preparation:
First, select a butternut squash that is heavy for its size. Look for a squash with a beige colour and avoid those with deep scratches, cuts, or soft spots.
Peeling:
Peeling butternut squash can be intimidating, but it is not necessary for roasting. If you wish to peel it, use a good vegetable peeler and work downwards from the stem, peeling off long strips. Use short strokes to trim off any remaining skin at the base.
Cutting:
Cut off the stem and slice the squash in half vertically. Place the cut side up and use a spoon to scoop out the seeds and stringy bits. You can save the seeds for roasting later.
Cubing:
Cut the squash halves into cubes of roughly the same size. If you are not peeling the squash, make sure to cut off the skin from each cube.
Seasoning:
Toss the cubes with olive oil and salt, and any other seasoning you prefer. You can play around with different seasonings like ground cumin, coriander, paprika, brown sugar, or cinnamon.
Roasting:
Preheat your oven to 200C/400F. Line a baking sheet with parchment paper and spread out the seasoned squash cubes, ensuring they do not touch. Roast for about 40 minutes at this temperature, stirring halfway through. The squash is ready when it is golden brown, easily pierced with a fork, and slightly charred around the edges.
Serving:
You can serve roasted butternut squash as a simple side dish or add it to salads, bowls, soups, pastas, or grain bowls. It is a versatile ingredient that can be used in various recipes to add a sweet and savoury flavour. Enjoy!
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Butternut squash salad
Butternut squash is a versatile ingredient that can be used in many Mediterranean dishes, including salads. Here are some ideas for Mediterranean-style butternut squash salads:
Mediterranean Roasted Butternut Squash Salad
This salad features roasted butternut squash, which is seasoned with olive oil, dried oregano, dried rosemary, cumin, garlic powder, sea salt, and black pepper. It is then paired with a mix of lettuce leaves, lemon juice, olive oil, and balsamic vinegar. The squash can be roasted in advance and stored in the fridge, making this a quick and easy salad to assemble.
This salad combines roasted butternut squash with farro, kale, goat cheese, and pepitas. To make it vegan, swap the honey for maple syrup and use a creamy vegan cheese alternative. This salad is perfect for room temperature serving and can be paired with other fall dishes, such as baked pears with almonds and honey or shaved Brussels sprouts salad.
This salad is a mix of roasted butternut squash, pomegranates, goat cheese, and a cumin-date dressing. The dressing is made by blending apple cider vinegar, dates, cumin, olive oil, and lemon juice. This salad is a great option for a lunch or dinner side and can be made vegan by substituting the goat cheese with diced avocado.
Honey Roasted Butternut Squash Salad
This salad features honey-roasted butternut squash cubes, dressed with olive oil, honey, and cinnamon. It is a gluten-free and vegan dish, perfect for holiday dinners. The squash is seasoned with additional spices as desired and roasted in the oven.
Mediterranean Butternut Squash Salad with Sun-Dried Tomatoes and Olives
This salad combines roasted butternut squash with sun-dried tomatoes, olives, and shavings of hard cheese, such as Parmesan or halloumi. It offers a mix of creamy and crunchy textures, with a touch of saltiness from the olives and extra sweetness from the sun-dried tomatoes.
These salads showcase the versatility of butternut squash in Mediterranean cuisine and can be adapted to suit various tastes and dietary preferences.
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Butternut squash with feta
Butternut squash is a versatile ingredient that is perfect for sautéing, roasting, grilling, or baking. It is a popular ingredient in Mediterranean dishes and can be used in salads, soups, and stews. One such dish is roasted butternut squash with feta, a flavorful veggie that makes a perfect side dish for Thanksgiving or any other supper.
Ingredients:
- 1 large butternut squash (about 3 pounds)
- Olive oil
- Salt and pepper
- Lemon juice
- Honey
- Feta cheese
- Nuts
- Fresh herbs or microgreens (parsley, thyme, and/or pea shoots)
Instructions:
- Preheat your oven to 450°F.
- Peel the butternut squash and cut it into 1-inch chunks.
- Place the squash into a mixing bowl and add olive oil, salt, and pepper. Toss to coat.
- Transfer the squash to a baking dish in a single layer and roast for 30-35 minutes, or until tender.
- Once the squash is cooked, transfer it to a platter or serving bowl.
- Drizzle lemon juice and honey over the squash.
- Sprinkle feta cheese, nuts, and herbs on top.
- Serve warm and enjoy!
You can also try a variation of this recipe by making hasselback butternut squash with feta. This involves slicing the squash into thin strips crosswise and roasting it with sage leaves and a basting mixture of olive oil, maple syrup, and chili flakes. The hasselback technique adds a unique presentation and texture to the dish.
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Butternut squash pizza crust
Butternut squash is a versatile ingredient that is perfect for sautéing, roasting, grilling, or baking. It is also a part of the Mediterranean diet. Here is a recipe for a delicious and healthy gluten-free butternut squash pizza crust.
Ingredients
- 1 small butternut squash (about 2 1/2 pounds)
- Olive oil
- Salt
- Flour (gluten-free all-purpose flour if needed)
- Shredded Parmesan
- 1 egg
- Baking powder
- Italian seasoning
Instructions
Preheat your oven to 400 degrees Fahrenheit. Peel, seed, and cut the butternut squash into 1 1/2-inch cubes. Toss the cubes with olive oil and salt, spread them onto a baking sheet, and roast for 30-35 minutes until tender. Remove from the oven and mash the squash until smooth, making about 2 cups of puree.
To make the dough, add flour, shredded Parmesan, an egg, baking powder, and Italian seasoning to the puree. Mix until well incorporated. Line a baking sheet with parchment paper and lightly coat it with cooking spray. Spread the mixture into a 12-inch circle on the baking sheet, creating an even layer with the back of a spoon or spatula.
You can now add your desired toppings. Some suggested toppings include ricotta, mozzarella, shallots, garlic, and, of course, more butternut squash! Finish it off with a drizzle of olive oil, and your pizza is ready to be enjoyed!
You can also make this pizza crust in advance and refrigerate or freeze it for later use. This recipe provides a unique and tasty way to incorporate butternut squash into your Mediterranean diet meals.
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Frequently asked questions
Yes, butternut squash is on the Mediterranean diet.
There are several recipes for butternut squash that are Mediterranean diet-friendly, including roasted butternut squash with feta, honey-roasted butternut squash, and butternut squash salad.
To make roasted butternut squash with feta, you will need butternut squash, olive oil, salt, pepper, oregano, and feta cheese.
Honey-roasted butternut squash typically includes butternut squash, olive oil, honey, cinnamon, and additional seasonings of your choice.
A Mediterranean butternut squash salad typically includes butternut squash, olive oil, dried oregano, rosemary, cumin, garlic powder, sea salt, black pepper, lettuce, lemon, balsamic vinegar, sun-dried tomatoes, olives, and cheese.
