You ready? This is the time of year to start rolling out your best delicata squash recipes. If you're a long-time reader, you know how much I love this scalloped varietal. Partly because it's delicious, but also because it's a breeze to prepare. Not only can you eat the flesh, you can also go for the peel, and it's arguably the best part. You know where it gets golden and deeply toasted at the edges? Yeah, that's hard to beat. Here are seventeen delicata squash recipes to inspire, and get you through the cold months. Enjoy!
1.Parmesan Crusted Delicata Squash(Skinnytaste)Love this. If you're looking for an easy way to elevate straight delicata, simply cover with this parmesan mixture and bake.
2.Whole Wheat Pasta with Walnut-Sage Pesto and Roasted Delicata Squash(A Beautiful Plate) This recipe is a good example of using delicata squash as part of a main, a great weeknight pasta dish.
3.Roasted Delicata Squash with Apples & Sage Recipe(Love and Lemons) Here's a classic, beautiful fall main, adding apples, sage and pepitas, with a mustardy vinegar dressing to top it off.
4.Wild Rice and Kale Stuffed Delicata Squash(Delish Knowledge) Most of the recipes in this round-up have the delicata cut into half-moons, but if you are looking for a special occasion presentation, stuffed squash never fails to impress.
5.Creamy Delicata Squash Pasta With Crispy Sage(the Feed Feed) When it's the middle of winter, the days are very short and comfort food is in order, this recipe looks perfect.
6.Roasted Delicata Squash Tian(Hungry Hobby) This recipe brings the visual drama. Get out your sharpest knife, your fav prep soundtrack, and give it a go.
7.Sesame-roasted, Maple Chipotle Delicata Squash(Viktoria's Table) Another visual stunner, this is a combination I've never tried that gets a lot of credit for originality.
8.Delicata, Pomegranate and Arugula Salad(Cookie and Kate) This is a beautiful, dreamy combination of zesty arugula, creamy delicata squash and tangy-sweet pomegranate.
8.Delicata Squash Agrodolce Recipe(PureWow / Athena Calderone) A recipe originally from Athena Calderone’s stunner of a book Cook Beautiful. Delicious and reasonably easy to prepare.
9.Roasted Delicata Squash Salad with Warm Pickled Onion Dressing(Healthy Seasonal Recipes) A bold flavor combination that I've never tried before, this looks like a recipe that could be a make-ahead lunch option.
10.Roasted Delicata Squash with Chilies, Lime & Cilantro(Alexandra Cooks) This is a fresh mixture of things I love, I can imagine a version that increases the quantity of cilantro to make a full-on salad.
11.Twice Baked Delicata Squash + Crispy Za'atar Roasted Chickpeas (What's cooking good looking) Za'atar, chickpeas and delicata is a wickedly smart combination of elements I love in a recipe.
12.Delicata Squash Tacos with Black Beans(Naturally Ella) I'm surprised there aren't more delicata tacos on menus, but this is a great option for lunch or a weeknight meal.
13.Roasted Delicata Squash Salad(101 Cookbooks) Here's a classic from the archives, combining a few favorite things, miso and harissa. If you've never cooked with delicate, start here.
14.Miso Sesame Winter Squash Recipe(101 Cookbooks) Miso, tamari and maple syrup create a lovely flavor combination for this delicata dish.
15.Roasted Vegetable Orzo Recipe (101 Cookbooks) Here's a quick dish that would make a great make-ahead lunch.
16.Green Curry Porridge Recipe(101 Cookbooks) Pan-toasted brown rice, spicy herb-packed green coconut broth, punctuated with delicata and lots of green onions.
History of Delicata Squash
Delicata squash is one of my favorite seasonal vegetables. The name describes it well, the skin is delicate and regardless of being baked, fried or steamed, does not have to be removed to be eaten. Delicata is native to the Americas, but despite that long history, it apparently fell out of favor in the 1930s due to lack of availability due to crop disease. It wasn't until the early 2000s that a disease-resistant varietal became popular and today it's again relatively easy to find.
Basic Preparation of Delicata Squash
Besides being delicious, delicata is easy to prepare. Cut lengthwise, use a spoon to scoop out the seeds, slice in 1/4-inch half moons. Toss with some oil and salt and pepper, put on a baking sheet and bake at 400 degrees until brown. Beyond that most basic method, the following recipes should provide enough inspiration to experiment beyond the basic!
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FAQs
Delicata squash also has a ton of potassium: One cup delivers a whopping 500mg of the mineral, which can help control your blood pressure. As with many varieties of squash, it's also full of vitamin C, which plays a role in the growth and repair of body proteins.
Is delicata squash summer or winter? ›
Although delicata is typically considered a winter squash variety, it actually belongs to the same species as summer squash varieties like cousa, zucchini, pattypan, etc. The delicata squash is sometimes referred to as a sweet potato squash or a peanut squash.
Can I freeze raw delicata squash? ›
Let cool, cut as desired, place in freezer storage containers, label and freeze. Delicious and easy to thaw and use in puréed applications or as a simple side dish.
What has to be done to a winter squash before cooking? ›
Just cut out any bad spots when you're prepping the squash and removing the seeds. If there are too many bruises to deal with, peel the squash with a potato peeler and cut it into chunks and cook it that way.
Should you eat the skin of Delicata squash? ›
Always: Acorn, Delicata, Honeynut
Wofford and our test kitchen editors will leave the skin on delicata, acorn, and honeynut squash to save time, add nutrients, and reduce food waste. These varieties have thin skins that soften readily when cooked. Next time you slice a delicata into rings ready to roast, don't peel it.
Can you eat too much Delicata squash? ›
Toxic squash syndrome can result from continuing to eat the bitter fruit. Some of the most rampant symptoms and indicators of toxic squash syndrome include diarrhea, vomiting, and abdominal pain. Toxic squash syndrome can be so severe that it can cause swelling in the pancreas, liver, gallbladder, and kidneys.
Can you get Delicata squash year round? ›
Delicata squash is available in the fall up until early winter. However, in some areas, you can get it year-round.
Can Delicata squash survive frost? ›
Most winter squash have pretty good frost tolerance, as long as they don't get exposed to a hard freeze where the temperature might get down to 28° for more than a couple hours. If a heavy frost or freeze is predicted, you can cover your squash with old blankets or a tarp to provide some protection.
What is the most nutritious winter squash? ›
So which winter squash is the overall nutrient heavyweight? Acorn squash wins the match. It offers more folate, calcium, magnesium (nearly one-third of a day's worth in one cup) and potassium than butternut, hubbard and spaghetti squash.
How do you store delicata squash long term? ›
Squash store best at an even 50°F in a dark place. This could be a cool and dark shelf, cabinet, or drawer in the kitchen, pantry, or closet. They also store well in a warmer section of the root cellar such as on the top shelf.
If you cut raw squash into cubes and flash freeze it, it will most likely be very mushy when you defrost and cook with it. Instead, blanch the squash to will help preserve its texture.
How long does delicata squash last on the counter? ›
The squash should feel firm and heavy for its size. The squash should also be a light creamy yellow color with long green stripes. If the squash is more orange than yellow, it may be overripe. Uncooked whole delicata squash will last for up to 4 weeks on the kitchen counter.
How do you cure squash in the winter? ›
Curing is simply storing winter squash at a warm temperature with good air circulation for a period of time, usually 10 to 14 days.
How do you make winter squash last? ›
Depending on the type of pumpkin or squash, it should last 2 to 6 months when stored at the ideal temperature of between 50 and 60 degrees Fahrenheit; a cool basem*nt can work well. Under ideal storage conditions, acorn squash can last up to 2 months, butternuts 2-to-3 months, and hubbarbs 5 to 6 months.
What temperature is too cold for squash? ›
Plastic sheeting or tarps create moisture vapor below the covering and plants freeze under the supposed protector. If the temperature drops lower than 32°F, it may be almost impossible to protect the squash and pumpkins.
Which squash is the healthiest to eat? ›
Per cup, butternut also offers 3 grams of fiber to benefit gut health. Due to it's high antioxidant activity, and presence of the carotenoid zeaxanthin, research has suggested butternut squash may help protect your eyes from macular degeneration, support heart health and play a role in immune function.
Which squash has the most health benefits? ›
Butternut squash is incredibly nutritious! It's rich in minerals too: 89 mg of calcium, making it a surprisingly calcium-rich food plus 1.3 mg of plant-based iron. It also contains 615 mg of potassium and 63 mg of magnesium for a healthy heart.
What is the healthiest squash variety? ›
Acorn squash, delicata squash, and butternut squash are just a few examples of winter squash that are as nutritious as they are delicious. Try incorporating the winter squash varieties listed above into your diet this fall and winter for an easy way to care for your health from the inside out.
Why is squash a superfood? ›
Like sweet potato and carrots, squash is high in beta-carotene and vitamin A, which can reduce the risk of certain cancers. Load up on this fiber-filled food this fall or pair it with corn and beans all year round!
