white beans

Delicata Squash with white beans, red onion and arugula

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I love squash season!! They might just be my favorite vegetable, and we just started getting these delicata squash in our farm box, so I am pretty excited! Delicata squash is hearty, sweet, and super satisfying - plus they are so easy to prepare. No need to peel the skin - just slice and roast! Often times I will just roast them on their own with some oil, salt, and pepper (and maybe a dash of cinnamon) and enjoy them as they are or add them to a salad, but this delicata squash dish adds a little flare and a lot of taste, while still keeping things easy and simple.

This dish is quite starchy and carb-heavy with the squash and white beans, so I would pair it with a protein (like chicken, fish, etc…) for a super easy weeknight meal. You can also just eat a larger portion of this for your entire meal, as it includes a good amount of protein, fiber, and greens. Maybe just add in a little extra peppery arugula!

Ingredients:

(serves 4 as a side)

  • 2 medium delicata squash

  • 1 red onion, peeled and cut into thick wedges

  • 2 cups arugula

  • 1 15 ounce can can white beans (like cannellini), rinsed and drained

  • 3 tbsp of avocado oil (or oil of your choice)

  • 3 oz crumbled feta or goat cheese (optional)

For the dressing:

  • Zest and juice from 1 lemon

  • 1 tbsp minced shallot

  • 2 tbsp apple cider vinegar

  •  2  tsp Dijon mustard

  •  6 tbsp extra-virgin olive oil

  • Salt and pepper to taste

Instructions:

preparing the squash

preparing the squash

  • Preheat oven to 425 degrees F

  • Slice delicata squash in half, lengthwise, scoop out seeds and slice into ½ inch half moon slices

  • Coat squash and red onion in avocado oil, salt, and pepper. Roast for about 40 minutes, or until browned. Toss at the halfway point.

  • While squash and onion roasts, make the dressing by whisking together olive oil, lemon juice, lemon zest, shallot, dijon mustard, salt and pepper

  • Once squash and onions are ready, let cool, then add to a serving bowl, along with arugula, white beans, and dressing. Toss and top with goat cheese or feta (optional) before serving.

Health Benefits of Delicata Squash:

  • One cup of delicata squash contains 59 percent of the DV for vitamin A!

  • It is one of the few vegetarian sources of omega-3 fatty acids, which can help reduce inflammation 

  • Delicata squash is also a great source of vitamin C, which will help boost your immune system

  • It contains high amounts of B vitamins, which can help improve energy levels

  • Delicata squash has a good amount of dietary fiber, which aids in digestion

Sources and additional reading: