Stuffed Delicata Squash Recipe: A Wholesome & Flavorful Vegetarian Meal
Angela’s Stuffed Delicata Squash is a wonderfully flavorful and healthy vegetarian dish, perfect for serving as a comforting main course or a delightful side. This recipe celebrates the natural sweetness of delicata squash, pairing it with a rich and savory filling that’s sure to impress.
My journey with delicata squash began about seven years ago, thanks to my mom. She arrived at my house one day, basket in hand, brimming with fresh produce from her weekly CSA (Community Supported Agriculture) share. Among the vibrant greens and colorful roots were these beautiful, elongated squashes – delicata. At that time, both of us were leaning into more plant-based meals, and she was particularly enthusiastic about sharing this vegetarian stuffed delicata squash recipe she had ingeniously crafted. My mom has always possessed a remarkable knack for creating incredible meals from whatever ingredients she has on hand, a skill I’m proud to say I believe I’ve inherited from her.
This very Stuffed Delicata Squash recipe, a testament to her culinary creativity, was first shared in January of 2011. Fast forward to a couple of weeks ago, and my mom was once again “saving the day” when I found myself with a few delicata squashes from a recent trip to Trader Joe’s. It’s amazing how Trader Joe’s can elevate an ingredient, especially a unique fruit or vegetable, into a popular sensation. If you don’t have a Trader Joe’s nearby, don’t worry! Delicata squash is readily available alongside other beloved hard squashes like spaghetti squash, acorn squash, and butternut squash in the produce section of most grocery stores, particularly during its peak season in fall and early winter.
Why Delicata Squash Deserves a Spot on Your Plate
Delicata squash, also known as peanut squash or sweet potato squash, is a fantastic choice for many reasons. Its distinctive oblong shape, creamy yellow skin, and dark green stripes make it visually appealing. But it’s the taste and texture that truly win people over. It boasts a mild, sweet flavor, often likened to sweet potatoes or corn, with a delightfully tender flesh that becomes even creamier when roasted. One of its most appealing features is its thin, edible skin. Unlike butternut or acorn squash, there’s no need to peel delicata, saving you precious prep time and adding extra nutrients and a pleasant chewiness to the dish.
Beyond its delicious taste and ease of preparation, delicata squash is a nutritional powerhouse. It’s an excellent source of vitamins A and C, crucial for immune health and vision, and provides a good amount of dietary fiber, which aids digestion and promotes a feeling of fullness. All of these benefits come with very few calories and minimal fat, making it a healthy choice for any meal plan. Incorporating seasonal vegetables like delicata squash into your diet is a simple yet effective way to boost your nutrient intake and enjoy the freshest flavors nature has to offer.
Crafting the Wholesome Vegetarian Filling
The heart of this recipe lies in its incredibly versatile and wholesome filling, made with a delightful combination of garlic, onion, fresh spinach, and creamy white beans. This medley creates a robust flavor profile and a satisfying texture that perfectly complements the squash. The garlic and onion provide an aromatic base, while the spinach wilts down to add a touch of earthy greenness and a wealth of vitamins. White beans, such as cannellini, are a fantastic source of plant-based protein and fiber, making this dish incredibly hearty and fulfilling without any meat.
While this recipe shines as a vegetarian offering, its flexibility allows for easy customization. If you’re looking to add a meaty element, simply swap out the white beans for cooked, crumbled Italian sausage. The savory spices of the sausage would meld beautifully with the roasted squash, offering a different but equally delicious experience. Don’t hesitate to experiment with other additions too, like wild rice, quinoa, or even a handful of chopped mushrooms for an extra layer of umami. The beauty of this dish is its adaptability to various tastes and dietary preferences.
Serving Suggestions & Finishing Touches
This stuffed delicata squash is incredibly versatile in how it can be served. You can present each filled half as a complete and satisfying main meal, ideal for a cozy weeknight dinner or a special gathering. Alternatively, for a larger meal or as part of a holiday spread, simply cut each half into smaller portions and serve them as a delectable side dish. To elevate the flavors even further, I highly recommend a generous sprinkle of red pepper flakes for a subtle kick and a little extra grated Parmesan cheese just before digging in. The rich, salty cheese combined with the hint of spice truly takes this dish to the next level, creating a harmonious blend of tastes and textures.
As mentioned earlier, the skin of delicata squash is completely edible, which is a major convenience and a great nutritional bonus! Once cooked, it becomes wonderfully soft and tender, easily cut with a fork alongside the creamy flesh. I absolutely adore the unique texture and the subtle, earthy flavor the skin adds to each bite. It provides a delightful contrast to the soft filling and sweet squash flesh.
Originally published January 20, 2011
My mom is truly wonderful to me. It often feels like she has a unique way of “saving the day” in my little world, always there with support, a clever solution, or, in this case, delicious food. That’s what moms are for, right? Her thoughtfulness and generosity are a constant source of comfort and inspiration.
This particular week, she had stayed over for the night and brought with her a lovely basket overflowing with fresh fruits and vegetables. These were from her weekly CSA share from Flagler Organics, a local farm both she and my sister rely on for their produce. Their baskets are always so fresh and vibrant! Among her bounty were a couple of delicata squashes she wanted to use up. Since I had never tried them before, I was eagerly anticipating my first taste.
She prepared them roasted and stuffed with simple, clean ingredients, letting the natural flavors shine through. They turned out absolutely delicious, and I instantly knew I couldn’t wait to make them again myself. A pro tip for saving time: you can roast your squash earlier in the day or even the day before. This simple step significantly reduces your prep time when you’re ready to assemble the full meal, making it an ideal candidate for meal prepping.
So, what makes delicata squash so special? Well, for starters, it simply tastes incredible. It possesses a very mild, sweet flavor profile, somewhat reminiscent of a sweet potato, but with its own distinct character. Beyond its appealing taste, it’s packed with beneficial nutrients. As mentioned, it’s a great source of vitamins A & C and dietary fiber, all while being remarkably low in calories and fat. This makes it a guilt-free pleasure that contributes positively to your overall well-being.
With the added protein from the stuffing, this dish transforms into a satisfying and light meal that keeps you full and energized. And the best part, as we’ve highlighted, is the “delicate” nature of its skin. Once baked or roasted, it becomes perfectly edible, adding a slight chewiness and an extra boost of nutrients to every bite. It’s a bonus that truly sets delicata squash apart from many other winter squash varieties!
The Recipe: Angela’s Stuffed Roasted Delicata Squash
Angela’s Stuffed Roasted Delicata Squash
Author: Aggies Kitchen
Total Time: 45 minutes
Yield: 4 servings 1x
Category: Dinner
Cuisine: Vegetarian
Enjoy this seasonal squash roasted and stuffed with spinach, beans and cheesy topping.
Ingredients
- 2 Delicata squash, cut lengthwise
- 2 teaspoon olive oil, divided
- salt and pepper
- 2 garlic cloves, minced
- 1 small onion, chopped finely
- 1 15 oz can cannellini or white beans, rinsed and drained
- 3 handfuls fresh spinach, torn into small pieces
- 1/4 cup panko or bread crumbs
- 1/4 cup Parmesan cheese
- red pepper flakes, for serving
Instructions
- Preheat oven to 400 degrees Fahrenheit (200°C). Prepare the delicata squash by cutting each in half lengthwise and scooping out the seeds with a spoon. Place the squash halves cut-side up on a baking sheet. Drizzle with 1 teaspoon of olive oil and season generously with salt and pepper. Roast for 20-25 minutes, or until the squash is fork-tender.
- While the squash is baking, prepare the savory stuffing. Heat the remaining 1 teaspoon of olive oil in a non-stick skillet over medium heat. Add the minced garlic and finely chopped onion to the pan and sauté for about 2-3 minutes, until fragrant and softened. Stir in the fresh spinach and cook until it completely wilts. Finally, add the rinsed and drained cannellini or white beans to the pan, stirring to combine, and cook until warmed through.
- Carefully remove the roasted squash from the oven. Evenly spoon the prepared stuffing mixture into each tender squash half.
- In a small bowl, combine the panko breadcrumbs and grated Parmesan cheese. Sprinkle this mixture generously and evenly over the top of each stuffed squash. Return the baking sheet to the oven and bake for an additional 15 minutes, or until the stuffing is heated through and the breadcrumbs and cheese topping are golden brown and crispy.
- Serve immediately. For an extra layer of flavor and a touch of heat, garnish with red pepper flakes and an additional sprinkle of Parmesan cheese, if desired. Enjoy your wholesome and delicious meal!
Nutrition
- Serving Size: 1/2 squash
Tips for Perfect Stuffed Delicata Squash Every Time
- Choosing Your Squash: Look for delicata squashes that are firm, heavy for their size, and free of soft spots or blemishes. The skin should be a creamy yellow with distinct green stripes.
- Roasting for Flavor: Don’t skip the initial roasting step! This softens the squash and brings out its natural sweetness, forming the perfect foundation for your stuffing.
- Customizing the Stuffing: Feel free to get creative! Add other vegetables like chopped bell peppers, corn, or mushrooms. Incorporate different herbs like fresh rosemary or thyme for an aromatic twist.
- Make it Vegan: To make this recipe completely vegan, simply omit the Parmesan cheese or substitute it with a dairy-free Parmesan alternative.
- Ahead of Time Prep: Roast the delicata squash and prepare the stuffing up to 2 days in advance. Store them separately in airtight containers in the refrigerator. When ready to serve, simply assemble and bake as directed.
- Storage and Reheating: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the oven or microwave until warmed through.
Frequently Asked Questions About Delicata Squash
- Can I eat delicata squash skin?
- Absolutely! One of the best features of delicata squash is its thin, delicate skin, which becomes perfectly tender and edible when cooked. It adds a lovely texture and nutritional value to the dish, eliminating the need for peeling.
- Do I need to scoop out the seeds?
- Yes, just like most other winter squashes, the seeds and fibrous strands inside delicata squash should be scooped out before cooking. However, you can roast the seeds separately for a crunchy snack, similar to pumpkin seeds!
- What does delicata squash taste like?
- Delicata squash has a mild, sweet flavor profile often compared to sweet potatoes or corn. It’s less earthy than some other winter squashes, making it very approachable and versatile for both sweet and savory applications.
- What if I can’t find delicata squash?
- While delicata squash is unique, you can substitute it with other small, sweet winter squashes. Acorn squash is a good alternative, though its skin is not typically eaten. You could also use small butternut squash, peeled and cut into similar-sized halves, though you’d lose the charm of the edible skin.
- Is this recipe freezer-friendly?
- While cooked delicata squash can be frozen, the texture might become slightly softer upon thawing. The stuffed squash is best enjoyed fresh or reheated from refrigeration. If you want to freeze, you could freeze the cooked stuffing separately and then prepare fresh squash when ready to eat.
More Seasonal Fall Squash Recipes to Explore:
If you’ve enjoyed this delightful delicata squash recipe, be sure to check out these other fantastic seasonal squash dishes that celebrate the flavors of autumn and winter:
- Stuffed Acorn Squash: Another hearty and comforting stuffed squash recipe.
- Roasted Acorn Squash with Smoked Paprika: A simple yet incredibly flavorful way to enjoy acorn squash.
- Slow Cooker Curried Butternut Squash Soup: A creamy and aromatic soup perfect for chilly days.
- Honey Garlic Butternut Squash | iFOODReal: A sweet and savory side dish that’s always a crowd-pleaser.
- Roasted Winter Squash with Sausage and Herbs | Kalyn’s Kitchen: For those who prefer a meatier option, this dish combines robust flavors beautifully.