Delicata Squash Pasta Sauce
My love affair of delicata squash continues with the super easy and delicious delicata squash pasta sauce recipe. The slight sweetness of the delicata squash paired with the tang of the tomatoes reminds me of canned SpaghettiOs – and I am here for it! Sunday’s after church growing up I would use my babysitting money to buy a can of SpagettiOs for lunch, that I paired with buttered white toast. Core childhood food memory!
What is delicata squash?
Delicata squash is a type of winter squash known for its oblong shape and cream-colored skin with green or orange stripes. Unlike many other winter squashes, its skin is thin and edible, which means you don’t have to peel it before cooking. The flesh inside is sweet and tender, with a flavor reminiscent of sweet potatoes or butternut squash. It’s often roasted, stuffed, or used in soups and salads. For this recipe I chose to remove the skin.
Usually by around Thanksgiving you won’t see them as much, so when you do the next few weeks, stock up. They will be good on your counter for up to two months. You know they have gone bad when the skin is soft to the touch.
Can you eat delicata squash seeds?
Yes, you can eat delicata squash seeds! Similar to pumpkin seeds, delicata squash seeds are edible and can be roasted for a crunchy, nutritious snack. After scooping the seeds from the squash, you can rinse them to remove any pulp, pat them dry, and toss them with a bit of oil and your favorite seasonings. Then, roast the seeds in the oven at around 350°F (175°C) for 10-15 minutes, stirring occasionally until they’re golden and crispy. They’re a great addition to salads, soups, or just as a snack on their own!
Ingredients needed for delicata squash pasta sauce:
- tomatoes – I used small capri tomatoes, but any size works – you just need one pound for this recipe
- delicata squash
- spices like fennel seeds, dried oregano, salt, pepper and crushed red pepper
- save pasta water so that you can add some to the sauce to get your desired thickness
- garlic – we like a lot of garlic – we used 4 cloves but use as much to your taste
I find it easiest to remove the seeds after the squash has roasted. However, the skin is super thin, so you can easily slice the squash in half and use a heavy spoon to remove the seeds.
Delicata Squash Pasta Sauce
The best of both worlds - pasta sauce with delicata squash! The sweetness of the delicata squash reminds me of the sauce from spaghettiOs and I am here for it! Best of all - this sauce is ZERO WW points! 👍
Ingredients
- 1 pound tomatoes
- 2 small delicata squash
- 4 tablespoons garlic
- 2 tablespoons tomato paste
- 1/2 teaspoon black pepper
- 1 teaspoon salt
- 1 teaspoon onion flakes
- 1 teaspoon garlic powder
- 2 teaspoons oregano
- 1 teaspoon fennel seeds
- 1/2 teaspoon crushed red pepper (optional)
- 1/2 to 1 cup pasta water
- 6 cups cooked pasta of choice
Instructions
Roast the Vegetables:
Preheat the oven to 400°F (200°C).
Place the tomatoes, delicata squash (whole), and whole garlic cloves on a baking sheet.
Drizzle with avocado oil spray and roast in the oven for 30 minutes, or until the squash is tender and the tomatoes are soft and slightly charred.
Prepare the Squash:
Once roasted, remove the squash from the oven and allow it to cool slightly. Slice in half, and scoop out the seeds and discard. Use a spoon to scoop out the flesh from the delicata squash and set aside.
Blend the Sauce:
Add the roasted tomatoes, squash flesh, and garlic to a blender or food processor.
Add the tomato paste, black pepper, salt, onion flakes, garlic powder, oregano, fennel seeds, and crushed red pepper (if using).
Blend until smooth. You can adjust the consistency by adding a little pasta water or vegetable broth if the sauce is too thick.
Simmer the Sauce:
Pour the blended sauce into a saucepan and add the pasta, tossing to coat. Garnish with parmesan cheese and fresh parsley.
Notes
The pasta sauce is zero points, so you just need to count the points for the 1 cup pasta (6) and the 1 tablespoon Parmesan cheese (1). I plan on trying this sauce on my next pizza!
