Eating autumn squash: a celebration of flavour, health, and warmth

abowcott
Nov 11, 2024
3 min read

Updated: Jan 14

Autumn is well and truly here, bringing vibrant colours, cosy jumpers, and, of course, an abundance of seasonal squash. From pumpkin to butternut, acorn, and kabocha, these squash varieties are not only visually appealing but packed with nutrients and perfect for warming, hearty dishes. They are very good value, last for ages and can be used in a multitude of different recipes both savoury and sweet.

I enjoy cooking and especially at this time of year it's all about comfort and feeling relaxed, as well as producing something nourishing. My little cat Willow also likes to help and offer her advice from the table (where she knows she is not allowed!)

Why cook with squash?

Rich in Nutrients

Squash varieties are nutritional powerhouses, offering fibre, vitamins, and antioxidants. For instance, butternut squash is packed with beta-carotene, an antioxidant our bodies convert into vitamin A, which supports vision and immune function. It is also high in vitamin C, potassium, and magnesium, making it a go to seasonal food to help protect against colder-weather illnesses and fatigue.

Natural Sweetness & Comfort

Autumn squash’s slightly sweet, nutty flavour feels comforting and satisfying, making it ideal for everything from soups to roasted wedges to enjoy with a piece of chicken or salmon or a Sunday roast. Roasting brings out natural sugars, adding a caramelised favour, while blending turns squash into creamy, velvety soups without needing cream.

Easy ways to use it

Roasted Squash with Herbs and Spices

One of the simplest ways to enjoy autumn squash is roasting it. Toss chunks of butternut or acorn squash in olive oil, sprinkle with salt, pepper, garlic and spices like cumin or smoked paprika, plus herbs like rosemary and thyme then roast at 180c until tender. Add in carrots too for extra depth of flavour and nutrients.

Stuffed Squash

Acorn squash's natural bowl shape is ideal for stuffing. Roast halves of acorn squash until soft, then fill with a mixture of cooked onions, garlic, leeks, wild rice, mushrooms, cranberries, and walnuts. Top with some feta or goats cheese for a savoury twist. Super easy and delicious.

Classic Butternut Squash Soup

For a warming, creamy soup, roast diced butternut squash with onion, garlic, and a sprinkle of thyme. Once caramelised, blend the squash with vegetable stock until smooth. A touch of coconut milk or natural yogurt adds richness, while a dash of nutmeg or cinnamon enhances the flavour.

Squash Risotto

For a dish that’s both indulgent and autumnal, try making a squash risotto. Roast or steam squash, then blend into a puree and stir into creamy risotto rice. Finish with a handful of grated Parmesan cheese and a sprinkle of fresh sage or thyme for a dish that’s rich and satisfying.

Sweet Treats

Many squash varieties, especially pumpkin, work beautifully in sweet dishes. You can use mashed squash just like carrots or parsnips in a cake or muffins.

Roasted squash with creamy beans, chickpeas and parsley (or sage)

Try this recipe below. The addition of beans and chickpeas gives extra vitamins and minerals which help to balance blood sugars and keep you fuller for longer.

Ingredients:

1 butternut squash washed and cut in to thick slices ( you don't need to peel)

Handful of fresh herbs like rosemary or thyme

Olive oil to drizzle

400g tin butter beans or other beans (I've used half black eye beans and butter beans)

400g tin chickpeas

1tsp white miso paste

Handful of pumpkin seeds ( you can roast the ones from the squash)

Handful of finely choppped parsley or sage

extra virgin olive oil to drizzle

Salt and pepper

Recipe:

Toss the pumpkin wedges with a little oil and massage in to coat, season with salt and pepper and herbs of choice such as thyme or rosemary.
Place in pre-heated oven at 180C for 15-30 minutes until fudgy and crisp on the outside.
Put the tin of butter beans and their liquid into a small pan . Add half the drained chickpeas and all the miso then bring to a simmer over medium heat. Cook for 5 minutes then use a stick blender to whizz to a smooth puree. Season again to taste with salt and pepper. Keep warm.
Once the squash is ready transfer to a plate. Put the remaining chickpeas in a tray with the pumpkin seeds and sage leaves and cook in the oven until crisp 5- 10 minutes,
Spread the bean puree over the plate, add the squash wedges . Sprinkle with the crispy chickpeas, pumpkin seeds and sage leaves or fresh chopped parsley and a drizzle of olive oil and black pepper.

Delicious with some crusty bread or toasted pitta to mop up the creamy beans!

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