Winter squash comes in many shapes and varieties. Substitute any kind of winter squash in your recipes. Winter squash includes many antioxidants and you can eat it either sweet or savory. The most commonly known winter squashes include acorn, butternut, and spaghetti squash.
Winter Squash Nutrition Profile
Winter squash is an excellent source of vitamin A and vitamin C. One cup of cooked squash has 457 percent of the recommended daily allowance! It is also a good source of fiber, potassium, and magnesium. And like most vegetables, it is free of fat, cholesterol, and sodium.
The seeds, dried or roasted, contain protein and magnesium and can serve as a very filling, nutrient-dense, low-carbohydrate snack.
How to Cook with Winter Squash
To prepare winter squash, people prefer to roast, bake, puree or sauté. You can also mash or steam it and add it to soups, stews, and chili. Or, stuff squash with whole grains or legumes for a nutrient and protein-packed vegetarian meal option.
You can prepare some varieties, such as acorn and buttercup with the skins on—their skins tend to be harder than other varieties and can be tough to peel.
Spaghetti squash, another winter squash variety, is a low-calorie, low-carbohydrate substitution for pasta. It has a stringy, mild, slightly sweet flavor and is the perfect base for olive oil or tomato sauces.
Winter Squash vs. Summer Squash
Summer squash is best when its skin is soft and tender, while winter squash is best when its exterior is rigid and hard. Due to the difference in texture, it’s no surprise that they’re appropriate in different dishes. Winter squash is ideal for baking and stuffing, while summer squash is better served sliced, chopped, and cooked down. You can store winter squash for several months outside of a refrigerator, while you must prepare chilled summer squash within a week or two of purchase.
Try this recipe for Winter Squash Bean Burgers as a delicious and healthy meatless meal option.
Winter Squash Black Bean Burgers
- 1cupmashed black beans
- 1cuppureed winter squash
- 1/2cuponion, diced
- 2cloves garlic, minced
- 1/2tspgarlic powder
- 2tspfresh parsley
- 1/8tspcayenne pepper
- 1cupold fashioned rolled oats
- salt and pepper, to taste
- Mash black beans in a large bowl. Using a food processor, puree winter squash until smooth. Add squash to beans and set aside.
- Over medium heat, sauté onion until tender and near-translucent, adding garlic towards the end to prevent burning.
- Season sautéed mixture with garlic powder, parsley, cayenne, salt, and pepper. Stir to coat and add mixture to beans and squash.
- Add oats and egg to other ingredients and mix until well-combined.
- Roll mixture into five balls and flatten with the palm of your hand to form patties.
- Preheat skillet over medium-high heat. Add a tablespoon of oil, and cook burgers for a few minutes on each side, until cooked through.
Get more recipes from the UVM MedicalCenter. View our Recipe Collection by clicking here.
Get even more recipes from Vermont Harvest of the Month.