Butternut squash is a type of winter squash that is known for its sweet, nutty flavor. It has thick, orange flesh and a hollow inner cavity filled with seeds. Butternut squash is very versatile – it can be prepared in both sweet and savory dishes. Here are 3 delicious ways to eat butternut squash:
1. Roasted Butternut Squash
Roasting is one of the simplest ways to prepare butternut squash. It caramelizes the natural sugars and concentrates the flavor. To roast butternut squash, start by cutting it in half lengthwise and scooping out the seeds. Place the squash cut-side down on a baking sheet lined with parchment paper or foil. Roast at 400°F for 45-60 minutes, until fork tender. Then scoop out the flesh and mash it or cut it into cubes. Season with salt, pepper, olive oil or butter. Roasted butternut squash can be enjoyed on its own as a side dish, added to soups, stews or pasta dishes, or used as a topping for pizza, tacos and more.
Tips for Roasting Butternut Squash
- Peel the squash first for softer flesh, or keep the skin on for added texture
- For evenly cooked squash, cut into 1-2 inch pieces before roasting
- Toss the cubes with olive oil, salt and pepper before roasting
- For caramelized edges, spread in a single layer on the baking sheet
- Turn the cubes halfway through for even browning
2. Butternut Squash Soup
Butternut squash soup is a classic fall and winter comfort food. Roasting the squash deepens its flavor and makes it ultra creamy when blended. This soup can be kept vegetarian or enhanced with ingredients like bacon, sage and Parmesan. Here’s a simple recipe:
Butternut Squash Soup Recipe
Ingredients:
- 1 large butternut squash, about 3 pounds
- 3 tablespoons olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 4 cups vegetable or chicken broth
- 1 teaspoon salt
- 1/2 teaspoon pepper
- Parsley, sage, bacon or Parmesan for serving (optional)
Instructions:
- Heat oven to 425°F. Cut squash in half, seed, and roast cut-side down for 45 minutes.
- Meanwhile, heat olive oil in a pot over medium heat. Add onion and cook 5 minutes until translucent. Add garlic and cook 30 seconds more.
- Scoop roasted squash flesh into pot with onions. Add broth, salt and pepper. Bring to a boil then reduce heat and simmer 15 minutes.
- Carefully transfer soup to blender and puree until very smooth. Return to pot and adjust seasonings.
- Ladle into bowls and top with parsley, sage, bacon or Parmesan if desired.
Tips for the Best Butternut Squash Soup
- Use a combination of neck and bulb squash sections for varied texture
- Roast the squash up to 2 days in advance for quicker soup prep
- For a creamier soup, add 1/4 cup heavy cream or milk after blending
- Garnish with nuts, seeds or crispy pancetta for extra crunch
- Stir in 1/4 cup maple syrup or brown sugar to make it sweet
3. Butternut Squash Lasagna
For a delicious fall vegetarian main course, consider making butternut squash lasagna. Roasting cubed butternut squash gives it a concentrated, sweet flavor that pairs perfectly with the tomato sauce, cheese and herbs. Here is a seasonal spin on classic veggie lasagna:
Butternut Squash Lasagna Recipe
Ingredients:
- 2 pounds butternut squash, peeled and cut into 1/2-inch cubes
- 1 tablespoon olive oil
- Salt and pepper
- 1 tablespoon olive oil
- 1 onion, diced
- 3 garlic cloves, minced
- 1 (28-ounce) can crushed tomatoes
- 1/4 cup tomato paste
- 2 teaspoons dried oregano
- 8 lasagna noodles, uncooked
- 15 ounces ricotta cheese
- 1 egg
- 3/4 cup grated Parmesan, divided
- 8 ounces mozzarella, shredded
Instructions:
- Heat oven to 425°F. Toss squash cubes with 1 Tbsp olive oil, salt and pepper. Roast 25 minutes until browned and tender.
- Meanwhile, heat 1 Tbsp olive oil in a skillet over medium heat. Add onion and cook 5 minutes. Add garlic and cook 30 seconds more.
- Add crushed tomatoes, tomato paste and oregano. Simmer 10 minutes until thickened. Season sauce to taste with salt and pepper.
- In a bowl, mix ricotta, egg, and 1/4 cup Parmesan.
- Spread 1/4 cup tomato sauce in bottom of a 9×13″ baking dish. Layer in this order: 3 noodles, half the squash, half the ricotta, 1/4 cup sauce, 1 cup mozzarella. Repeat layers once more.
- Top with final 3 noodles, remaining sauce and mozzarella. Sprinkle with remaining 1/2 cup Parmesan.
- Bake uncovered 35-40 minutes until hot and bubbly. Let stand 10 minutes before cutting to serve.
Tips for Making Butternut Squash Lasagna
- Butternut squash can be roasted 3 days ahead and refrigerated until needed
- Cook the lasagna noodles just until pliable, don’t overcook
- Add sautéed spinach or kale between layers for more vegetables
- For extra protein, brown Italian sausage to add to the sauce
- Substitute gluten free or zucchini noodles if needed
The Nutritional Benefits of Butternut Squash
Butternut squash provides some great nutritional benefits. Here are some of the key vitamins, minerals and health-promoting compounds found in butternut squash:
| Nutrient | Benefits |
|---|---|
| Vitamin A | Supports immune function, vision and reproductive health. Butternut squash gets its orange color from beta-carotene, which converts to vitamin A. |
| Vitamin C | Aids immunity and iron absorption. Also acts as an antioxidant to protect cells from damage. |
| Potassium | Important for blood pressure regulation, nerve signaling and muscle contractions. |
| Magnesium | Helps regulate blood glucose and supports bone, muscle and nerve health. |
| Manganese | A trace mineral that assists metabolism, bone development and wound healing. |
| Antioxidants | Butternut squash contains carotenoid and phenolic antioxidants that can help reduce inflammation. |
| Fiber | The fiber in butternut squash aids digestion, gut health and heart health. |
As you can see, butternut squash provides a wide array of vitamins, minerals and antioxidants. Consuming winter squash is a great way to combat inflammation, protect against disease, and support overall wellness.
Selecting and Storing Butternut Squash
Follow these tips to pick out fresh butternut squash and keep it in optimal condition:
- Look for squash that feels heavy for its size with no soft spots or cracks.
- Choose squash with tan, buff-colored skin free of blemishes.
- Avoid squash with green patches or green stems which indicates immaturity.
- Store whole, uncut squash in a cool, dry place up to 3 months.
- Once cut, wrap tightly in plastic wrap and refrigerate up to 5 days.
- Can be frozen after cooking – just thaw before using in recipes.
Butternut squash is one of the most shelf-stable winter squashes. Store it properly and it will keep for several months, ready for making all your favorite fall and winter dishes.
Conclusion
Butternut squash boasts sweet flavor and texture along with an impressive nutritional profile. Roasting it concentrates its natural sugars and complements both sweet and savory dishes. Consider using roasted butternut squash in soups, pastas, baked goods and more for a delicious dose of vitamins, minerals and antioxidants. With proper selection and storage, butternut squash can be enjoyed all autumn and winter long.