Types Of Winter Squash And Healthy, Plant-Based Vegan Recipes

Winter squash includes a wide variety of squash, from small Delicata to huge Cinderella pumpkins.  Some types of these veggies are great for feeding a crowd, while others make the perfect dinner-for-one. They offer many choices when it comes to using in your plant-based recipes.

Did you know: Winter squash begin their harvest in the summer? However, their sturdy, thick shells makes them perfect for storing and enjoying all winter.  Inside, a sweet, creamy flesh awaits.  Here are some tips on how to choose the best winter squash.  Plus, delicious oil-free, whole foods, plant-based vegan recipes to use them.

How do you choose a good winter squash?

Choosing a good winter squash is pretty simple.  First, double-check the outside for any sides of mold or rotten areas.  Soft spots and fuzzy spots can be signs of improper storing.  Second, choose a squash that seems heavy for its size.  This likely means the squash was able to fully ripen on the vine before being picked.

How do you store winter squash?

The keys to storing winter squash are: moisture and temperature.  Think of winter squash the same way you think of potatoes and onion.  Most varieties of winter squash can last in a cool, dry spot for months.  For instance, a spot on the windowsill or a root pantry work great.  However, if you live in a space that is warmer or more humid, it’s best to store the squash in a fridge for any extended period of time.

How do you cook all varieties of winter squash?

There are plenty of healthy, oil-free plant-based ways to enjoy winter squash.  Roasting, steaming, and stewing are the most popular.  However, you can also microwave and even air-fry squash.

For most varieties of winter squash, you’ll want to remove the seeds.  You can do this before or after cooking.  Depending on the variety, the peel may or may not be edible.  You can eat the skin of squash with thin peels (like Delicata and Acorn).  However, you’ll want to remove the thicker rinds of butternut and spaghetti squash.

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A to Z: 13 Varieties of Winter Squash

Acorn Squash

Acorn squash is native to the Americas and was once the most popular of winter squashes. It is sweet, but has less flesh than other varieties of winter squash. It’s small size makes it the perfect vessel for stuffing for an impressive, healthy vegan holiday dinner. Or, you can scoop out the seeds, slice, and roast for a delicious oil-free plant-based side dish. It sweetens also lends well to desserts. I’ve serve this awesome Forks Over Knives Vegan Chocolate Mousse Pie at Christmas last year…no one could guess the secret ingredient!

Butternut Squash

Butternut squash is probably the most common winter squash. The thin skin and sweet, orange flesh makes it perfect for a variety of uses in your healthy, plant-based recipes. Plus, it’s often available year-round. Often weighing between 2-3 pounds, one butternut squash yields about 3-4 cups diced.

Chunks of butternut squash can be added to Satisfying Vegan Butternut Squash Brown Rice Risotto or tossed in a Farro Butternut Squash Salad. Butternut squash’s creamy texture makes it perfect for a sweet Butternut Squash Apple Bisque Soup. It also works great to add oil-free richness to Vegan Butternut Squash Italian Polenta.

Buttercup and Kabocha Winter Squash

Not to be confused with Butternut, Buttercup winter squash is dark green, bigger, and rounder. Akin to kabocha squash (which has a similar color and shape), both of these varieties have an incredibly sweet, rich flavor. Their smooth, buttery flavor makes them perfect for pureeing into soups or folding into a creamy risotto.

Carnival, Celebration, Sweet Dumpling, and White Acorn Squashes

Similar to Acorn squash, Carnival, Celebration, Sweet Dumpling, and White Acorn Squash all have the same short, ridged shape. Sweet Dumpling tends to be on the sweeter side. However, you can treat all of these winter squash the same way you would treat acorn squash. Scoop out the seeds and fill with a plant-based stuffing for a hearty vegan entree. Or, simply roast for a delicious, healthy side dish.

Delicata Squash

Delicata squash, as the name suggests, is a bit more delicate than the other varieties of winter squash. Its thin skin makes it easy to prep. Plus, its compact size makes it easy to stuff for the perfect plant-based dinner-for-one. You can also roast it to use on salads and grain bowls. However, because it is more delicate, it won’t store as long as other winter squash. Be thorough in checking for blemishes and be sure to use within a few weeks of purchase.

Pumpkin

While the big field pumpkins are best left for carving and decorating, small Sugar Pie pumpkins are delicious in your plant-based vegan recipes. You can add chunks to a Hearty Pumpkin Chickpea Stew or cook it for a Creamy Pumpkin Soup.

…And Canned Pumpkin Puree

Of course, canned pumpkin puree doesn’t grown on the vine. However, its long shelf life makes it a convenient ingredient to have on hand. You can use canned pumpkin puree in a wide variety of vegan baked desserts. Use it for Pumpkin Muffins, Dark Chocolate Pumpkin Brownies, Pumpkin Almond Flour Pancakes, You can even use it for savory dishes like 1-pot Pumpkin Sage Pasta with Chickpea Gemelli Noodles and Vegan Pumpkin Nacho “Geez!” Sauce.

Red Kuri Hakkaido Squash

Red Kuri Squash, also called Asian Hakkaido Squash, looks similar to a pumpkin, but has a redder hue and teardrop shape. The bright orange flesh is more mellow in flavor than some of the sweeter squash. In turn, it lends itself well to savory recipes like Vegan Asian Red Kuri Squash Creamy Miso Soup. Plus, its firm texture means chunks of it hold up well in plant-based recipes like Red Kuri Squash “Drunken Noodles” Curry.

Spaghetti Squash

Spaghetti Squash is the outlier of the fall squash family. Unlike the other squash, which have a creamy, sweet flesh, spaghetti squash is celebrated for its thin, spaghetti-like strands. The key is that you have to cook it first. Once tender, you can use a fork to draw out the noodle strands. Use spaghetti squash as a gluten-free, low-carb swap in your oil-free vegan Roasted Spaghetti Squash Bowls with Cherry Tomatoes. Or, add it to Thai Spicy Basil Vegan Spaghetti Squash Stir-Fry

Gourds, Mini Pumpkins, and Decorative Squash

In the same family as winter squash, you’ll find gourd, mini pumpkins, and decorative squash. These little guys are more about visual consumption than actual eating. It can fun to decorate your home with a fun assortment of these colorful squash. Just be sure they don’t end up in the pumpkin pie!

Cook any of these? Please Share!

If you cook any of these winter squash or use them for recipe inspirations, please share. Comment below or tag me on:

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