6 Best Vegan Squash Recipes For Your Kids
I have collected some delicious and healthy vegan squash recipes full of nutrition. So don’t miss to try them at home.
Health Benefits Of Squash
1. Beneficial For Heart
Since yellow squash has no cholesterol or fat, it can lower the risk of heart disease. Magnesium and potassium work together to lower blood pressure, while vitamin C and beta-carotene levels assist keep cholesterol from oxidizing. By limiting the buildup of oxidized cholesterol in the blood vessel walls, these nutrients slow the progression of atherosclerosis.
2. Good For Weight Loss
Being fat-free and having few calories, summer squash is an excellent option for anyone looking to lose weight. In addition to being cholesterol-free, a cup of yellow squash has roughly 36 calories, 7 grams of carbohydrates, 1 gram of protein, and fewer than 1 gram of fat. It has a shallow carbohydrate content and only a few calories, so if you're trying to lose weight, swap yellow squash for veggies with more calories, like potatoes and corn.
3. Prevents Cancer
Antioxidants found in summer squash are pretty potent and aid in the body's removal of free radicals. The abundance of beta-carotene protects against contaminants and toxins that can cause cancer. It also contains a lot of vitamin C, which inhibits cell division and protects against cancer and premature aging. Additionally, it contains vitamin A, which protects against malignancies of the mouth and lungs.
4. Improves Bone Health
Manganese and vitamin C are both present in great abundance in yellow squash. In addition to enhancing the mineral density of the spinal column, manganese aids in the maintenance of the healthy bone structure, calcium absorption, enzyme production, and bone-building. Collagen is necessary for increasing bone mass, and vitamin C plays a role in its creation. Additionally, magnesium helps maintain the health of bones and joints. Other nutrients found in squash, including iron, folate, zinc, and phosphorus, support bone health and prevent osteoporosis.
5. Improves Eye Health
Large quantities of lutein and beta-carotene can be found in summer squash. Dietary lutein is crucial in delaying the onset of macular degeneration and cataracts, two conditions that frequently result in blindness. About 135 milligrams of beta carotene and 2400 micrograms of lutein can be found in a cup of summer squash. Winter squash contains carotenoids that lower the danger of macular degeneration.
6. Controls Blood Sugar
As a traditional hypoglycemic remedy, banana squash is used in northwest Iran, China, and Mexico. Iranian researchers tested the ability of banana squash to regulate blood glucose in diabetic patients in the most critical condition. Over three days, they gave the patients twice-daily doses of powdered banana squash while monitoring blood sugar levels and determining how much insulin each patient needed. The patient's average blood sugar levels decreased from 215 to 178 mg/dl in just 72 hours, and their need for insulin dropped by about 20%. The research, released in 2018, found that the powdered banana squash was a “fast and effective” treatment for diabetic patients in critical condition.
Vegan Squash Recipes
1. Instant Pot Spaghetti Squash
The Instant Pot is the quickest and most straightforward way to prepare spaghetti squash. Let us demonstrate how simple this 20-minute, one-ingredient, one-pot meal is.
Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes | Servings: 4
- Spaghetti squash: 1 small-medium
- Water: 1 cup
- A squash that will fit in your Instant Pot should be used. Make sure the squash is no longer than 8 inches for a 6-quart Instant Pot. We discovered that enormous squash that would fit 4 pounds. Use a sharp knife to cut the spaghetti squash in half lengthwise.
- To completely cut through one half, rock the knife back and forth; then, do the same on the opposite side.
- Use an ice cream scoop (or a pointed spoon) to remove the seeds and most stringy components.
- Add 1 cup (240 ml) of water to an Instant Pot 6 quarts or bigger.
- Sliced and deseeded spaghetti squash should be placed in the Instant Pot on a trivet, facing up, so both halves fit. Close with a lid. Select “PRESSURE COOK,” confirm it is on a high, and then change the time to 8 minutes. Give the Instant Pot time to pressurize (5 to 10 minutes). Press the quick release once the timer has finished. Once all steam has been released, carefully remove the lid.
- Use a fork or knife to determine whether the squash is thoroughly cooked. Once cooked, it ought to pierce skin and flesh with ease. If not thoroughly cooked, cover with a lid and steam on “KEEP WARM” for 5–15 minutes or until the meat is soft. Press “CANCEL,” remove the squash, turn it flesh-side up, and use a fork to scrape the strings out once it has cooled slightly.
- Try our Creamy Vegan Pesto, No-Oil Vegan Marinara Pasta Sauce, or this Vegan White Wine Pasta Sauce With Garlic & Herbs for serving! For up to 3–4 days, covered leftovers can be stored in the fridge. Not suitable for freezing.
2. Butternut Squash Hummus
Butternut squash hummus with cumin, parsley, and garlic, 10 ingredients total. A delicious, creamy dip that's ideal for autumn.
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 8
- Butternut squash: 1 cup
- Garlic: 4 cloves
- Lemon juice: 2 tablespoons
- Chickpeas: 1 15-oz can
- Tahini: ⅓ cup
- Olive oil: 3-4 tablespoon
- Sea salt + pepper: ¼ teaspoon
- Fresh parsley: ½ cup
- Ground cinnamon: ¼ teaspoon
- Ground cumin: ½ teaspoon
- Smoked paprika: ¼ teaspoon
- Place a rack in the center of the oven and preheat it to 400°F (200°C). Combine the cubed butternut squash on a baking sheet with the UNPEELED garlic cloves. Drizzle with a bit of olive oil and season with salt and pepper. Combine by tossing. Bake for 15-20 minutes until the garlic is golden brown and the squash is all fork-tender. Five minutes to cool.
- Add squash, fresh minced garlic, lemon juice, chickpeas, tahini, olive oil, salt, pepper, parsley, cinnamon, cumin, and smoked paprika to a food processor or blender after peeling the garlic (optional). Purée until creamy and smooth, scraping down the sides as necessary. If the mixture is too thick, add a little water or additional olive oil.
- Adjust seasonings based on taste. Then serve immediately with a choice of vegetables and pita crackers. For a more decadent, creamier dip, refrigerate for 3–4 hours or until completely cooled.
- Although tastiest when fresh, leftovers can be kept refrigerated for up to 4-5 days with a lid on.
3. Roasted Squash Arugula Salad
A delicious salad of roasted squash in the fall with crispy shallots, macadamia nut cheese, and balsamic reduction! a filling side or entrée. Only 10 materials and 30 minutes are needed!
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4
- Acorn squash: 1 medium
- Avocado or olive oil: 1 tablespoon
- Salt and black pepper: 1 pinch
- Balsamic vinegar: 1 cup
- Shallots: 2 medium
- Brown rice flour: 3 tablespoons
- Sea salt: ⅛ teaspoon
- Olive oil or avocado oil: 2 tablespoons
- Macadamia nut cheese: ¼ cup
- Roasted or raw pepitas: 2 tablespoons
- Arugula: 5-6 cups
- Dried currants: 2 tablespoons
- Set the oven to 425°F (220°C). Use a sharp knife to cut the squash in half lengthwise (from root to tip), and then use a spoon or ice cream scooper to remove the seeds. Slice the squash into uniform wedges, keeping the skin on, and arrange the wedges on a baking sheet covered with parchment paper.
- Add salt, pepper, and oil, then toss to coat. Spread squash out evenly and roast for 15 to 20 minutes, or until fork-tender and golden brown. In the meantime, make the dressing by combining balsamic vinegar with a little water in a small pot. Gently bring to a boil.
- After that, let it simmer until it has been cut in half and seems thick (about 10-15 minutes). Near the finish, pay close attention because it can easily go from decreased to burned. When it coats the pan's sides when swirled, it is finished. Prepare the nut cheese now, or omit it if you're using store-bought.
- If you want to toast pepitas, place them in a dry skillet over medium heat and toast for 3 to 5 minutes, stirring occasionally (being careful not to burn). Next, combine brown rice flour, salt, and pepper in a small bowl with the shallot slices and toss to coat.
- A medium skillet should be heated, preferably one made of cast iron. When the oil is hot, add the floured shallots and sauté, stirring periodically, for about 5 minutes, or until the shallots are lightly browned and crispy.
- To serve, place the arugula in a serving bowl or plate and garnish with the roasted butternut squash, crispy shallots, pepitas, and cranberries or currants. Dress with a drizzle. However, leftovers can be kept covered in the refrigerator for up to 2-3 days and are best when fresh (preferably without dressing and squash separate from greens).
4. Sweet & Spicy Roasted Squash & Pecan Salad
A salad of sweet potatoes, squash, and pecans, served with coconut sugar and pomegranate molasses dressing! A straightforward but spectacular side dish with only 9 ingredients is ideal for the holiday season.
Prep time: 15 minutes | Cook time: 30 minutes | Total time: 45 minutes | Servings: 6
- Peeled, cubed butternut squash: 5 cups
- Coconut oil: 1 tablespoon
- Coconut sugar: 1 tablespoon
- Cayenne pepper: 1 pinch
- Ground cinnamon: ½ teaspoon
- Maple syrup: 2 tablespoons
- Raw pecans: 1 cup
- Coconut oil: 2 teaspoons
- Maple syrup: 1 tablespoon
- Coconut sugar: 1 tablespoon
- Cayenne pepper: 1 pinch
- Sea salt: 1 pinch
- Ground cinnamon: ½ teaspoon
- Pomegranate molasses: ¼ cup
- Organic arugula: 2 cups
- Lemon juice: ½ medium
- Olive oil: 2 teaspoons
- Sea salt + black pepper: 1 pinch
- Pomegranate arils: ½ cup
- Thinly sliced red onion: ¼ cup
- Set oven to 375°F (190°C). Spread the sweet potato and butternut squash separately on distinct bare baking sheets if you use both.
- Add the coconut oil, sugar, cayenne, salt, cinnamon, and maple syrup to the squash and sweet potatoes and mix to incorporate. The squash and the sweet potato should be fork-tender, sweet, and golden brown after 25 to 30 minutes in the oven.
- Occasionally toss the food to promote even baking. Pecans should be added to a different baking sheet and baked for 8 minutes on a different oven rack. After that, take it out and stir in the coconut oil, cinnamon, salt, maple syrup, and coconut sugar. Take a spoon and gently toss.
- Carefully toss with a spoon until well-coated. Once again, bake for 5 more minutes until aromatic and golden brown. Place aside. Making the pomegranate molasses involves adding the pomegranate juice to a small saucepan and heating it to a boil over medium-high heat while the veggies and pecans are roasting.
- Medium-low heat should be used to simmer the mixture until it has been reduced to about ¼ cup. Pour into a serving dish; it will continue to thicken after cooling.
- To serve, add the arugula to a serving bowl or platter and top with lemon juice, olive oil, salt, and pepper, or arrange the squash and pecans on a serving dish and drizzle with pomegranate molasses.
- Gently blend by tossing. Then incorporate onion, sweet potato, butternut squash, pecans, and pomegranate molasses. Enjoy right away. Fresh is ideal.
5. Roasted Butternut Squash Soup
Butternut squash soup is at its absolute BEST, with tons of natural sweetness, a hint of spice, and an incredibly creamy texture. For this decadent soup, which is ideal for the holidays and beyond, only 10 basic ingredients are needed.
Prep time: 10 minutes | Cook time: 40 minutes | Total time: 50 minutes | Servings: 6
- Butternut squash: 5 cups
- Carrots: 2 cups
- White or yellow onion: ½ medium
- Garlic, peeled: 5 cloves
- Avocado oil: 2 teaspoons
- Maple syrup: 2 teaspoons
- Sea salt & black pepper: 1 healthy pinch
- Vegetable broth: 1½–2 cups
- Light coconut milk: ⅔ cup
- Ground cinnamon: ¼ teaspoon
- Nutmeg: 1 pinch
- Cayenne: 1 pinch
- 400°F for the oven (200°C). Two baking sheets should be lined with parchment paper. Squash, carrots, onions, and garlic chopped into cubes should be added to the baking pan along with oil and maple syrup. Mix in salt and pepper after seasoning.
- Bake the squash and carrots for 25 to 30 minutes or until they are soft. Add the transferred ingredients to a big saucepan or Dutch oven along with the coconut milk, cinnamon, nutmeg (optional), and cayenne (optional). After combining, simmer the mixture over medium heat. To enable the flavours to merge, lower the heat to low, cover the pan, and simmer for 5 to 10 minutes.
- Blend the mixture until it is creamy and smooth using an immersion or high-speed blender. At this point, you can add more vegetable broth if you like your soup thinner.
- Taste the dish and make any necessary flavour adjustments by seasoning with salt and pepper, maple syrup for sweetness, cinnamon for warmth, nutmeg for nuttiness, or cayenne for heat.
- Enjoy as is or top with toasted croutons or pepitas (pumpkin seeds) and additional coconut milk (optional). Cooled leftovers can be frozen for up to a month or refrigerated for up to 4-5 days. Reheat in the microwave or on the stovetop over medium heat until hot.
6. Warm Roasted Butternut Squash Salad
Butternut squash, cranberries, spinach, and candied pecans are all added to a warm salad. A great side dish or take-along lunch for fall and holiday events because it is filling and healthy.
Prep time: 5 minutes | Cook time: 20 minutes | Total time: 25 minutes | Servings: 4
- Butternut squash: 1 medium-sized
- Olive oil: 3-4 tablespoons
- Raw pecans: ¼ cup
- Brown sugar: 2 tablespoons
- Baby spinach or arugula: 2 cups
- Dried cranberries: ¼ cup
- Balsamic vinegar: 1 tablespoon
- Sea salt + black pepper to taste
- Place a rack in the middle of the oven and preheat it to 400°F (200°C).
- Add 1½ tablespoons of olive oil, 1 teaspoon of sea salt, and ½ teaspoon of pepper to the butternut squash cubes. Roast until barely tender, about 15-20 minutes.
- You only want it to get sensitive, not mushy. Pecans should be prepared by heating a medium skillet over medium heat while roasting. When heated through, add pecans and stir or toss until aromatic and toasted, taking caution not to burn.
- Take it out of the skillet. Add 1 tablespoon of olive oil (or butter) and 2 tablespoons of brown sugar to the same skillet and swirl to mix. Afterward, add the pecans with a touch of salt, tossing for a couple of minutes until thoroughly coated.
- Then, add the pecans with a touch of salt, tossing for a few minutes until aromatic and completely coated. Spread them out on a platter as they are transferred to prevent sticking. Your greens should be chopped or roughly torn before being added to a serving bowl with the cranberries.
- When the butternut squash is finished cooking, add it immediately to the bowl with the pecans. Finally, stir in the remaining 1 tablespoon olive oil and 1 tablespoon balsamic vinegar. If needed, season with extra salt or pepper.
- Serve right away.
Important vitamins, minerals, and disease-preventive antioxidants are abundant in squash.
This fibre-rich, low-calorie winter squash may aid in weight loss and offer protection from diseases like cancer, heart disease, and dementia.
Additionally, it can be easily added to sweet and savoury dishes and is versatile.
Butternut squash is a simple and delectable way to improve your health by adding it to a balanced diet.
I trust you enjoyed this article about the 6 Best Vegan Squash Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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