A Healthy, Filling and Versatile Dish

This dish is a great plant-based protein source, making it vegetarian-friendly and ideal for anyone aiming to reduce their meat intake. In this recipe, I’ll show you how easy it is to bake butternut squash and get delicious results. All you need to start is a sharp knife and a little bit of elbow grease to scrape out the pulp, and then you’re ready to go. I’ll also show you how to whip up a smile tomato sauce to create the filling.

Watch the Video Recipe With Step-By-Step Instructions

Ingredients Overview

I paired my butternut squash with a simple soya mince filling which is quick to whip up with some plant-based pantry staples I always keep in my kitchen (tomato pasta sauce, onion, garlic, olive oil, cumin). I topped it off with some vegan white cheese (feta-style crumbled by hand) and fresh parsley. You could skip adding the cheese completely but I think it gives a nice creamy contrast to the acidity of the tomato sauce. Alternatively, try a vegan cheese suitable for melting. Just sprinkle it on top for the last 10-15 minutes of baking. Note that vegan cheese doesn’t tend to melt the same way as regular cheese because of the fat content, so it might not brown and go crisp the way you’re used to with dairy cheese.

This dish is easy to prepare but you do need to plan ahead as it’ll take a couple of hours total. The good news is that most of the cooking time is hands-off so you can kick back and let the squash bake to perfection in the oven. Depending on the size of your squash you can serve this on its own as the main meal for lunch or dinner, or portion it out amongst four or six people and serve accompanied with a green salad, cous cous or rice.

Inspiration for Meal Planning With This Dish

Here are a few ways to utilise this recipe in creative ways.

First off, the soy mince makes a great base for vegan bolognese. Serve with spaghetti and, for the healthiest option, make it wholemeal spaghetti or pasta made from lentils or other legumes.

You could also bake the squash on its own in advance, then chop it up and add it to a variety of dishes over a couple of meals. This is a great option if you’re cooking for one, because finishing off a whole butternut squash in one sitting could be challenging! Cut it in cubes and put on top of a fresh salad to add some protein, stick it in a curry or stew or mash it up as a tasty alternative to mashed potatoes (add a splash of plant-based milk or vegan butter to make a creamy mash).

It’s also possible to freeze the baked squash (this is especially useful if your squash is enormous!) as well as the mince, so you can cook a big batch and portion it for later use. To freeze the squash, let it cool completely, chop into cubes, portion it, then freeze in airtight containers or freezer bags. When ready to use, simply thaw overnight in the refrigerator. It’ll go great in soups or mash.

I seasoned the squash with cumin, salt and pepper, and smoked paprika – a winning combination to enhance the flavour and boost your intake of antioxidants. Some other seasoning duets that work a treat include maple syrup and cinnamon, garlic and thyme, or sage and nutmeg.

Why Cook With Butternut Squash?

Butternut squash can be a daunting vegetable if you’ve never cooked with it before, you might not even be sure how to prepare it. I’m here to reassure you that it’s worth taking the plunge and picking it up from your local grocery store or supermarket. Give it a try and you’ll benefit from the high fibre content, the sweet, nutty flavour and a great nutrition profile. This winter squash is a fantastic source of minerals including magnesium, manganese, and potassium, plus vitamins A, B6, C, and E. It’s also incredibly versatile to cook with. You can roast, boil, steam, sautee, bake and grill it. Add it to stews, soups, salads and many other dishes. What’s even better news is that it is low in calories while also satiating, meaning it’ll fill you up without worrying about the calorie count.

Fun fact: Butternut squash is not a vegetable at all, but rather a fruit. From a botanical perspective, it is considered a fruit since it contains seeds and comes from the flowering part of the plant. Given its sweet taste, it’s not all that unbelievable.

The Recipe

Find the recipe below. Let me know if you try it out by leaving a comment below. I’d love to hear your experience and if you experiment with the ingredients. Bon appetite!

Stuffed Butternut Squash

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Prep Time 30 minutes mins

Cook Time 4 hours hrs 50 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 4 people

Equipment

• 1 Baking sheet
• 1 Large Frying Pan or Skillet
• 1 Oven

Ingredients

  

• 1 whole butternut squash
• 150 g 1 pack dried soy mince
• 500 ml vegetable stock
• 1 onion diced
• 2-3 garlic cloves crushed
• 3 Tbsp extra virgin olive oil 2 for coating squash, 1 for frying
• 1 tsp cumin powder
• 1 pinch of black pepper
• 1 pinch of salt
• 1 tsp black cumin seeds (Nigella Sativa)
• 1 tsp dried oregano or Italian herbs
• 1 tsp smoked paprika
• 350 ml tomato-based pasta sauce i.e. Arrabbiata, or just plain pureed tomato
• 1 bunch fresh parsley chopped
• White feta-style vegan cheese optional, to serve

Instructions

 

• Preheat the oven to 180°C (356°F)
• Rinse the squash then pat dry. Cut in half lengthways, and scape out then discard the seeds and pulp.
• Coat the squash on both sides with olive oil. Season the inside with salt, pepper and cumin. Use a basting brush to spread the oil and seasoning evenly.
• Transfer the squash to a lined baking sheet and place the squash halves face down. Bake in the oven whilst you prepare the filling (for approx. 25-30 mins).
• Meanwhile, in a saucepan, add the boiling vegetable stock to the dried soya and leave to soak for approx. 10-15 mins.
• Dice the onion and crush the garlic.
• Add 1 tbsp olive oil to a large frying pan on a medium heat. Add the black cumin seeds once the oil is hot and fry for 1 min, then add the onion and garlic and sautee for 2-3 mins.
• Add the remaining spices (oregano, smoked paprika) and mix well. Once the onion is translucent, add the tomato sauce and the soya mince from the saucepan. Cover with a lid and simmer on low heat for 15 mins, stirring regularly. Add an extra dash of water if the mix starts to dry up.
• After 25-30 mins, remove the squash from the oven. Carefully flip the halves over so the inside is facing up. Spoon the soya mix into the squash halves, covering each half evenly, then place the squash back into the oven, cooking for a further 15-20 mins until the squash is soft and cooked throughout (test this by sticking a knife into the squash).
• Take out of the oven and serve immediately. Serve topped with a sprinkle of fresh parsley and crumbled vegan feta-style cheese.

Video

Keyword Butternut squash, Soya mince