Delicata Squash: A seasonal favorite from our local farms
The farm stands and farmers markets are loaded with winter squash of just about every shape, size, and color right now. One might find a giant Blue Hubbard squash that could feed an army, or maybe a small Sweet Dumpling squash, just right for tonight’s supper for one.
Edible delights
Good bargains abound, and most are not only nutritionally dense but also great winter keepers. You can store a butternut squash in a cool place for months, it has a thick protective skin. But the varieties with thinner skins, such as Delicata, should be used in a week or two, even stored in a cool spot. The positive side is every bit of the fruits are edible, from the seeds to the skins, and they cook quickly, making them an easy option for a weeknight supper.
Delicious and Nutritious
Full of beta-carotene, a cup provides more than your daily requirements for Vitamin A. It is a great source of fiber, protein, calcium, potassium, manganese, magnesium, iron, thiamine, niacin, and copper, as well as Vitamins C, E, and B6. That cup has only 80 calories, virtually no fat, 21 carbs, and four grams of fiber. It’s a pretty perfect vegetable.
Of course, you can just pierce with a knife, toss them in the oven until they are cooked through – my favorite way to cook any winter squash – cut them open and feast on just the flesh. But the skins add flavor and fiber as well. Once cooked, they freeze well.
Here’s a fast and simple recipe for roasting and glazing the rings, and a little more dressed up stuffed dish, that is really just as simple but with a few more steps. If you can’t find Delicata, you can substitute other winter squash in these dishes, most notably the butternut or red kuri, just adjust the cooking time.
The Simple: Maple Roasted Delicata Squash
With hardly any hands-on time, this quick side can be made any weeknight, but it’s lovely enough for company or the holiday table. It can even serve as a stand-alone meal with a little side salad. Delicious and satisfying with just enough maple flavor for interest. But keep a watch on it at the end, because the maple will burn quickly.
Cut up the squash into rings but don’t bother to remove the seeds. You might like the texture, and they add a lot of nutrition. If you don’t care for the seeds, just use a paring knife to scrape them out, but give them a try; you might be surprised. The skins are always edible and a great source of fiber. Smoked paprika here enhances the smokiness of the maple syrup. Of course, always use real Vermont maple syrup. Just sayin’.
- 1 large delicata squash
- 1 tbsp. dark amber Vermont maple syrup
- 1 tbsp. fruity olive oil
- Smoked paprika
Preheat the oven to 450 degrees and place a rimmed baking sheet on the middle rack.
Mix together the syrup and oil and set aside. Cut the squash into 2 cm. sections, you don’t have to remove the seeds, many people like them. But if you wish, use a small paring knife or melon baller to scrape them out.
Remove the heated sheet from the oven and brush liberally with olive oil. Place the squash rings in a single layer, season with salt and pepper, and pop in the oven for seven or eight minutes. They will start to soften.
Remove from the oven, turn, and brush with the maple mixture, sprinkle with salt, pepper, and the paprika.
Return to the oven for another five minutes, or until fully cooked and browned.
The Fancy: Wild Rice and Apple Stuffed Delicata Squash
When I was growing up, we grew only one or two varieties of squash, and when my mother did anything other than boiling the flesh, she stuffed them with a traditional bread stuffing, which was both filling and heavy. This recipe is much lighter and lower in carbohydrates than mom’s original; the apple adds a bit of sweet and tart, and the wild rice some chew.
While this recipe uses wild rice, any whole grain will work nicely from brown rice to barley or farro. You could also substitute couscous or other small pasta product.
Fancy, yes, but still pretty simple to make! For a vegan version, simply substitute a plant-based Parmesan.
- 2 delicata squash, halved, seeded
- ½ yellow onion
- 1 large tart apple, diced
- 1 large juicy lemon
- 1 cup wild rice, cooked
- ¼ cup fresh or panko bread crumbs
- ¼ cup Parmesan, grated, or vegan alternative
- Extra virgin olive oil
Preheat your oven to 400 F.
Cut the squash in half lengthwise and remove the seeds. The seeds are edible, so if you like, clean them off and roast them along with the squash.
Place the squash halves on a baking sheet, season with salt and pepper, and pop in the oven for about 10 minutes, just to precook and soften.
In the meantime, sauté the onion in a little olive oil until there is a bit of browning on the edges, then add the apple. Cook for just a minute or so to gently start softening the apple.
In a large bowl, combine the onion-apple mixture, the wild rice, zest, and juice of the lemon. Add salt and pepper to taste, and divide between the four squash halves.
Return to the oven and bake for 10 minutes, then top with the Parmesan and breadcrumbs. Drizzle with olive oil, and return to the oven and roast until the squash is tender, about five to eight more minutes, depending on size and oven temperature.
These are delicious served with a simply dressed side salad, and they freeze beautifully, so make extra for another meal next month.
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I want some now! They look delicious!
Thank you! I have some left over!
You’re just fooling’. I find that hard to believe. Everyone is at your door as soon as the burners are turned off from your pots.🍽🍛🧆🔔🔔🍒
Well, no one goes away hungry that’s for sure!
Recipes are awesome! For me the hardest part is cutting the delicata squash, do you have any suggestions to make it easy, especially cutting through the tough outer skin?
I use my biggest chef’s knife, if they are really wobbly, slice a tiny bit off the flattest side to stabilize when cutting.
If they have been cured really hard, try sticking them in a 350 oven for 7 or 8 minutes. They should slice easily, just shorten the rest of the cooking time.
Maple roasted? Oh my, mouthwatering 😋 but also the stuffed one seems super delicious 😋
Thank you! We loved both. I froze a couple of these and will enjoy them sometime next month.
*smile* It seems the only way I can copy this dish is to grow my own delicata pumpkins . . . they look different so may just try! I do like the sound of your stuffing tho’ . . . may just coy that our next pumpkin season ! ( We do use the word ‘squash’ for the v small round pale green pumpkins around in summer . . . rather little taste but interesting as a ‘backdrop’ !!!
Ha ha! They are all in the same family, I learned that here in the states, a can of ‘pumpkin’ is really a squash! I don’t think it matters at all.
In the old cookbooks, there are often baked custard desserts that are listed as ‘squash or pumpkin pie’.
Gorgeous! I can’t recall ever seeing this kind of squash in my area. Would it work with butternut or hokkaido?
You could easily use this stuffing on a butternut squash! It would be delicious, just adjust the cooking time.
The maple dish would also be good, just use chunks of the squash.
Good luck hunting!
I grew up eating squash, and I love it. Sorry to say hubby grew up eating it and can’t stand it. 🙂 I’m going to try the slices because they look delicious. We’ll see if it can convince him to try it again. 🙂
I’ve found some folks who don’t like the strong taste of some winter squash really enjoy these sweeter, milder varieties. And I love that they are so quick to cook.
So delicious, I have tested once upon a time
I don’t know if we can get these in Australia, Dorothy. But, you know me! I’ll see what I can do…
The recipe sounds delicious.
Time to go hunting!
Yum, I love winter squash and both these versions sound delicious!
Thank you Jenna! They were quite tasty.
I grew Delicata squash this year, sliced and then froze them. For Thanksgiving I roasted the slices and placed them on an arugula salad. Mine were quite small, so there’s no way I can stuff them, but I love your recipe with the maple syrup!
What a great idea to freeze the rings Mimi! You can take out just what you need. Love that you put them on an arugula salad, one of my favorite greens!
A wonderful winter squash and your recipe looks delpcious.
Thank you Jovina! We enjoyed them both!
It’s my most favorite squash! When we are in Pennsylvania, I can get it quickly! And we have a Maple Syrup farm down the street, so I’ll make this with fresh ingredients next Fall. But in the meantime… I will look for the squash here in AZ. And buy real maple syrup from somewhere. Lol!
Thanks for this fantastic recipe!
It is a lovely squash! Happy hunting! You never know what you may find. 💕
Delicata Squash is new to me but it looks delicious with both versions!
So tasty, but you can easily substitute another squash.
Both options look so good, but I’m always partial to anything with maple syrup! 🙂
Perhaps you are a true Vermonter at heart!
Looks delicious and especially perfect in your dishes!
Thank you Elaine! You and I both share a love of those pretty dishes.
The bejeweled looking one with the squash rings was one of my mom’s favorite, so I always smile to her memory when I use it.
I would never think to add apple ~ But I think this sounds divine!
Thank you Christy! The apple really gave this a little more interest, we loved it!
Wonderful! I hope you’re having a great Monday, Dorothy ❤️
Another day of rain, but it could have been ice!
I love squash and the Maple Roasted Delicata Squash looks like dessert! Love your presentations too Dorothy!
Thank you Diane! You are right, they do look a little like dessert!
Delicious
Squash is very popular here I love the sound of those Delicata squash rings they look and sound delicious. Dorothy X
Thanks Carol! They were delicious, and I am planning to make them again this coming week.
Lovely Dorothy the recipe sounds like a keeper x
💕🩷💕
Maple and squash – such lovely complimenting flavours!
Thank you! They were delicious!
I had never had this until recently and I’m kind of hooked!
They are really delicious, aren’t they? So sweet, and easy to cook.
These recipes both sound great! I especially love the simple maple-roasted recipe! I’m sure that tastes wonderful! 🙂
Thank you Nancy! I love how easy that maple roasted recipe is, no work at all!
Squash and Vermont maple syrup – yes please!
I’ll save you some when I make it again!
Squash can be so under appreciated and yet it is absolutely fabulous. The proof is right here! Thanks for the inspiration.
Velva
Ah! Thank you so much!
I only discovered delicata squash a few years ago. It’s really a perfect choice for anyone who enjoys winter squash but doesn’t like the peeling or scooping. And it’s pretty to boot! I especially love your “simple” maple-glazed rings. Pretty sure I could eat that whole platter! 🙂
They are pretty addictive!