Best 3 Mediterranean Squash Recipes
Embark on a culinary adventure through the sun-kissed shores of the Mediterranean with this collection of tantalizing squash recipes. Discover a symphony of flavors and textures as you explore these delectable dishes, each a reflection of the region's rich culinary heritage. From the vibrant colors of Provencal Squash with Herbs to the hearty goodness of Moroccan Spiced Squash, these recipes capture the essence of Mediterranean cuisine. Indulge in the savory delights of Stuffed Delicata Squash, a delightful combination of flavors and textures. Experience the vibrant and aromatic flavors of Roasted Squash with Cumin and Coriander, a dish that bursts with Middle Eastern spices. Treat your taste buds to the creamy indulgence of Mashed Kabocha Squash with Brown Butter and Sage, a comforting and satisfying dish perfect for any occasion. Allow your senses to be captivated by the vibrant colors and bold flavors these squash recipes have to offer.
Here are our top 3 tried and tested recipes!
MEDITERRANEAN SPAGHETTI SQUASH
A new twist on spaghetti squash.
Provided by Sarah Hartman
Categories Fruits and Vegetables Vegetables Squash Winter Squash Spaghetti Squash
Time 1h36m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- Place spaghetti squash cut-side down in a baking pan. Pour water around squash.
- Bake in the preheated oven until tender when pierced with a fork, about 45 minutes. Cool until easily handled, 5 to 10 minutes. Scrape out and discard seeds. Scrape flesh into strands with a fork.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Add chicken; cook and stir until lightly browned, about 3 minutes per side.
- Heat remaining 1 tablespoon olive oil in a saucepan over medium heat. Add onion, garlic, and hot sauce; cook and stir until softened, about 5 minutes. Stir in squash strands, artichoke hearts, and red bell pepper. Season with oregano, basil, and thyme.
- Stir chicken and Parmesan cheese into the saucepan. Cover and cook over low heat, stirring occasionally, until flavors combine, about 5 minutes.
Nutrition Facts : Calories 395.7 calories, Carbohydrate 27.3 g, Cholesterol 82.2 mg, Fat 15.9 g, Fiber 5.5 g, Protein 36.9 g, SaturatedFat 5.3 g, Sodium 1060.9 mg, Sugar 3.3 g
SPAGHETTI SQUASH MEDITERRANEAN-STYLE
A fun way to make spaghetti squash the main event in this unique and filling dish.
Provided by Jenny's Kitchen
Categories Fruits and Vegetables Vegetables Squash
Time 1h40m
Yield 4
Number Of Ingredients 14
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Coat large baking dish with cooking spray.
- Place spaghetti squash cut-side down in prepared baking dish.
- Bake in preheated oven until spaghetti squash is tender when pierced with a fork, about 45 minutes. Turn squash over and bake for another 5 minutes. Remove spaghetti squash from oven. Scrape the strands from the skin and place into a large bowl.
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add Italian sausage and cook, stirring occasionally, until sausage is brown and crumbly, 5 to 8 minutes. Remove sausage.
- Return skillet to heat; add 1 tablespoon olive oil, spring onions, and garlic, cook and stir until onions are softened, about 5 minutes. Add zucchini, red peppers, and Italian seasoning and continue to cook and stir until the vegetables are soft, about 5 minutes.
- Stir spaghetti squash and feta cheese into vegetable mixture; cook and stir until cheese melts, about 3 minutes. Stir sausage into vegetable mixture; season with salt and lemon pepper. Sprinkle tomato and parsley on top to serve.
Nutrition Facts : Calories 422.7 calories, Carbohydrate 22.2 g, Cholesterol 58.6 mg, Fat 30.2 g, Fiber 2.2 g, Protein 17.9 g, SaturatedFat 11 g, Sodium 1199.3 mg, Sugar 4.6 g
MEDITERRANEAN SQUASH
A wonderful combination of yellow squash, mushrooms and tomatoes with feta and oil-cured black olives. Once again, from my Sunset cookbook.
Provided by DailyInspiration
Categories Low Protein
Time 45m
Yield 8 serving(s)
Number Of Ingredients 10
Steps:
- Heat 1 teaspoon of the oil in a wide nonstick frying pan or wok over medium-high heat. When oil is hot, add half each of the chopped onion, mushrooms, squash and thyme. Stir fry until squash is hot and bright in color (about 3 minutes). Add 1/4 cup water and 1 1/2 tablespoons of the lemon juice to pan; cover and cook until vegetables are just tender to bite (about 3 minutes). Uncover and continue to cook, stirring until liquid has evaporated (about 3 minutes more). Remove vegetables from pan and set aside.
- Repeat to cook remaining chopped onion, mushrooms, squash and thyme, using remaining 1 teaspoon oil; add 1/4 cup water and remaining 1 1/2 tablespoons lemon juice after the first 3 minutes of cooking.
- Return all cooked vegetables to pan; gently stir in tomatoes. Transfer vegetables to a serving dish; sprinkle with green onions, cheese and olives.
Tips:
- Choosing the Right Squash: Select firm, heavy squash with smooth skin and no blemishes. Different squash varieties have different flavors and textures, so choose one that suits your taste and the dish you're making.
- Proper Cleaning and Cutting: Before cooking, wash the squash thoroughly to remove any dirt or debris. Cut the squash into desired shapes and sizes, removing the seeds and pulp as needed.
- Cooking Methods: Mediterranean squash can be cooked in various ways. Roasting brings out its natural sweetness, while sautéing or stir-frying creates a crispy texture. You can also grill, steam, or bake squash for different flavor profiles.
- Seasoning and Flavoring: Mediterranean cuisine often uses aromatic herbs, spices, and citrus flavors. Experiment with combinations like garlic, oregano, thyme, cumin, lemon zest, or balsamic vinegar to enhance the taste of your squash dishes.
- Serving Suggestions: Roasted squash makes a delicious side dish, while grilled or sautéed squash can be part of a main course. You can also use squash in salads, soups, stews, pasta dishes, or as a filling for stuffed vegetables.
Conclusion:
Mediterranean squash is a versatile and flavorful ingredient that adds color and nutrition to various dishes. Its sweet and earthy taste pairs well with a range of Mediterranean herbs, spices, and cooking techniques. Whether roasted, sautéed, grilled, or baked, Mediterranean squash is a delicious and healthy addition to your meals. Experiment with different varieties and cooking methods to discover new ways to enjoy this versatile vegetable.
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