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


If you're searching for a delightful and nutritious side dish to complement your meals, look no further than our Roasted Squash with Mint and Toasted Pumpkin Seeds. This vibrant and flavorful recipe is not only vegetarian and vegan-friendly, but it's also gluten-free and dairy-free, making it a perfect addition to any table.

The star ingredients, acorn or butternut squash, bring a natural sweetness that marries beautifully with the freshness of torn mint leaves and the crunch of toasted pumpkin seeds. Roasting the squash enhances its flavor, resulting in tender, golden-brown wedges that are as appealing to the eye as they are to the palate. The aged balsamic vinegar drizzle adds a delightful tang, elevating this dish to new heights.

This recipe is not just a dish; it's a celebration of seasonal flavors that can impress your guests or bring joy to your family dinners. Plus, with a prep time of just 45 minutes and 10 servings, it's perfect for holidays, potlucks, or a casual weeknight meal. The best part? It’s a low FODMAP dish, making it suitable for those with dietary sensitivities. Get ready to enjoy a dish that's not only healthy but also bursting with flavor!

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