Let’s talk about my favorite squash – the delicata squash. Have you ever had delicata squash? I had never heard of it or tried it until about 8 or 9 years ago when I first went vegan. Now I can’t get enough of them, so I thought I’d share some information about how to enjoy this marvelous vegetable and provide some vegan delicata squash recipes.
When and What to Get
Delicata squash is available in the fall through the early winter and it’s best to enjoy them early in the season. We are later in their season, but they are still in the stores here in Colorado, so go get some now! The best ones are nicely shaped with a perfect creamy color underneath long, green stripes. Beware of squash that feels too light or has too deep of an orange coloring, as they could be overly mature.
When cooked, delicata squash is sweet, rich, and moist. Roasting it brings out a natural sweetness and adding a tiny bit of oil before roasting helps to caramelize it while roasting. One of the best things about delicata squash is that the skin is thin and edible, so you don’t have to peel it! This makes prepping them a cinch. These will last longest if kept in an airy spot, free from excessive moisture. Don’t refrigerate them.
Nutritional Benefits
Delicata squash contains vitamin A, vitamin C, some B vitamins, potassium, fiber, beta-carotene, lutein, and folate. It contains about 80 calories per cup with no fat and a small amount of protein.
How to Prepare
To roast delicata squash:
- First, scrub the squash until clean.
- Cut off the ends with a sharp knife to make flat edges.
- Slice in half lengthwise and scoop out the seeds with a spoon.
- Slice into ¼ – ½ inch slices.
- Place the slices on a parchment-lined baking sheet.
- Spray with a bit of oil (or leave off if you’re oil-free) and sprinkle with salt and pepper.
- Roast at 450 degrees for 20 minutes, flipping them over halfway through, or until they are browned.
I like to roast it and add it to a bowl with
- A grain (like rice, quinoa, Job’s Tears, millet or buckwheat)
- Some sautéed greens (try our Garlicky Dijon Kale, chard, spinach or arugula)
- A can of beans heated and lightly seasoned (try cannellini, pinto, black-eyed peas, or black beans)
- Any other veggies I have that I need to use (try onions, cabbage, broccoli, cauliflower, peppers, peas, carrots, etc. raw or steamed/sautéed)
- Nuts or seeds (try hazelnuts, pecans, walnuts, pumpkin seeds, pine nuts, or our Cheezy Pecan Topping).
Delicata squash pairs well with apple, pear, fennel, kale, spinach, arugula, garlic, shallot, parsley, sage, lemon, maple syrup, toasted pecans, hazelnuts, and walnuts, quinoa, white beans, dried cranberries, cinnamon, and nutmeg.
Vegan Delicata Squash Recipes
Roasted Delicata Squash with Apples by Love and Lemons
Pumpkin Tom Kha (Coconut Lemongrass Soup) by Produce on Parade
Miso Glazed Delicata Squash by Herbivore’s Kitchen. If you can’t eat miso made of soy (like me!), try chickpea miso.
Stuffed Delicata Squash With Lentils and Cashew Raita by Hannah Kaminsky, adapted by Tara Parker-Pope. I made this for Thanksgiving a few years ago and it was absolutely divine! It is a bit involved but was a unique, filling and tasty centerpiece.
Delicata Squash Bake with Tahini Sauce by Minimalist Baker. This is a favorite in my house. Ok, maybe just by me, but I absolutely love this recipe!
Roasted Delicata Squash with Rosemary by Cadry’s Kitchen
Delicata Squash Tacos by Forks Over Knives
Roasted Delicata Squash With Quinoa And A Mint Pesto by Del’s Cooking Twist
Delicata Squash and Fig Kale Salad – Up Beet Kitchen
Roasted Hasselback Delicata Squash by Holy Cow Vegan This is a really creative and beautiful way to enjoy a delicata squash.
Vegan Delicata Squash Red Curry by Delish Knowledge
I hope you enjoyed this delicata squash round up. Please let me know if you try it and what you think! You can tag us on Instagram at @theplantivores.
