Heart-Healthy Roasted Red Kuri Squash
Delight your taste buds with this Heart-Healthy Roasted Red Kuri Squash recipe, a simple yet flavorful dish that highlights the natural sweetness of Red Kuri squash. This vibrant recipe is seasoned with a blend of garlic powder, paprika, dried thyme, and a touch of salt and pepper, then roasted to tender, caramelized perfection. Keeping the edible skin on not only saves prep time but also adds an extra dose of nutrients and a lovely texture. Finished with a sprinkle of fresh parsley for a burst of color and freshness, this dish is perfect as a wholesome side or a light vegetarian main course. With just 15 minutes of prep time and an easy oven-roasting technique, this heart-healthy recipe is perfect for busy weeknights yet elegant enough for guests. Whether you’re looking to incorporate more plant-based meals or enjoy a nutritious seasonal dish, this roasted Red Kuri squash delivers on both health and flavor.
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Recipe Information
Ingredients
- 1 medium-sized Red Kuri squash
- 2 tablespoons Extra virgin olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Dried thyme
- 0.5 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Wash the Red Kuri squash thoroughly under running water to remove any dirt. Use a sharp knife to carefully cut the squash in half and scoop out the seeds with a spoon.
Cut the squash into 1-inch thick slices, leaving the skin on, as it is edible and adds extra nutrients.
In a large mixing bowl, combine the olive oil, garlic powder, dried thyme, paprika, salt, and black pepper. Add the squash slices to the bowl and toss them until they are well-coated with the seasoning mixture.
Arrange the seasoned squash slices in a single layer on the lined baking sheet, ensuring they are evenly spaced to allow for consistent roasting.
Place the baking sheet in the preheated oven and roast the squash for 30-35 minutes, turning once halfway through, until the slices are tender and golden brown.
While the squash is roasting, finely chop the fresh parsley.
Once the squash is done, remove it from the oven and sprinkle the chopped parsley over the top for a fresh, aromatic garnish.
Serve the roasted Red Kuri squash warm as a heart-healthy side dish or a light main course paired with your choice of lean protein.
Nutrition Facts
Calories |
568 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1224 mg | 53% | |
| Total Carbohydrate | 77.9 g | 28% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 20.2 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 218 mg | 17% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 3216 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
