Roasted Squash with Mint and Toasted Pumpkin Seeds

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
47%
Roasted Squash with Mint and Toasted Pumpkin Seeds
45 min.
10
128kcal

Suggestions


Discover the delightfully vibrant flavors of our Roasted Squash with Mint and Toasted Pumpkin Seeds, a side dish that not only looks stunning but also brings a burst of nutritious goodness to your table. Perfect as an accompaniment for any meal, this dish is crafted with wholesome ingredients, making it suitable for a variety of dietary preferences including vegetarian, vegan, gluten-free, and low FODMAP diets.

The star of this recipe is the squash, which when roasted to perfection, caramelizes beautifully to enhance its natural sweetness. Paired with the refreshing touch of fresh mint, this dish transforms ordinary roasted vegetables into a sophisticated culinary experience. The addition of toasted pumpkin seeds offers a delightful crunch, while also being packed with essential nutrients.

In just 45 minutes, you can create a stunning side that serves up to 10 people, perfect for family gatherings or special occasions. With only 128 calories per serving, this dish allows you to indulge without guilt. Whether you’re looking to impress your guests or simply want a nutritious addition to your dinner table, Roasted Squash with Mint and Toasted Pumpkin Seeds is sure to please everyone’s palate.

With simple preparation and a few key ingredients, you can elevate your next meal with this exquisite dish that celebrates the earthy flavors of squash and the refreshing notes of mint.

Ingredients

  • tablespoon aged balsamic vinegar 
  • 0.3 cup mint leaves fresh
  • 10 servings pepper black freshly ground
  • tablespoons olive oil divided
  • 0.3 cup pumpkin seeds shelled (pepitas)
  • medium butternut squash ( 3 pounds total)

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 425°F.
  2. Cut squash into1 1/2"-thick wedges, leaving skin on. Scrapeoff seeds and strings with a large spoon anddiscard. Coat wedges with 3 tablespoons oil andseason with salt and pepper.
  3. Lay wedgescut side down on a large rimmed bakingsheet. Roast, carefully turning halfwaythrough, until golden brown on both sides,about 30 minutes.
  4. Heat remaining 1 tablespoon oil in a smallskillet over medium-high heat.
  5. Add pumpkinseeds and cook, swirling pan often, untilseeds are puffed and brown but still have abit of green, 4–5 minutes.
  6. Transfer seeds topaper towels to drain.
  7. Sprinkle with salt.DO AHEAD: Squash and toasted pumpkinseeds can be made 4 hours ahead.
  8. Let standseparately at room temperature. Rewarmsquash before serving.
  9. Transfer squash to a large platter anddrizzle with balsamic vinegar.
  10. Sprinklesquash with torn mint leaves and toastedpumpkin seeds.

Nutrition Facts

Calories128kcal
Protein5.84%
Fat42.11%
Carbs52.05%

Properties

Glycemic Index
9.2
Glycemic Load
0.16
Inflammation Score
-10
Nutrition Score
13.516087086304%

Flavonoids

Eriodictyol
0.35mg
Hesperetin
0.11mg
Apigenin
0.07mg
Luteolin
0.15mg

Nutrients percent of daily need

Calories:128.39kcal
6.42%
Fat:6.55g
10.07%
Saturated Fat:0.95g
5.92%
Carbohydrates:18.21g
6.07%
Net Carbohydrates:15g
5.45%
Sugar:3.56g
3.96%
Cholesterol:0mg
0%
Sodium:6.96mg
0.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.04g
4.09%
Vitamin A:15993.59IU
319.87%
Vitamin C:31.89mg
38.65%
Manganese:0.4mg
20.19%
Vitamin E:3mg
20.02%
Potassium:550.52mg
15.73%
Magnesium:61.74mg
15.43%
Fiber:3.21g
12.85%
Vitamin B6:0.23mg
11.75%
Folate:42.73µg
10.68%
Vitamin B1:0.16mg
10.36%
Vitamin B3:1.9mg
9.5%
Calcium:76.4mg
7.64%
Iron:1.3mg
7.23%
Phosphorus:70.51mg
7.05%
Copper:0.13mg
6.75%
Vitamin B5:0.62mg
6.17%
Vitamin K:5.3µg
5.05%
Zinc:0.36mg
2.43%
Vitamin B2:0.04mg
2.1%
Selenium:0.91µg
1.29%
Source:Epicurious