Meal Monday
Okay, admit it. You're just a little bit intimidated by winter squash. If you've been bold enough to actually buy some it might be eyeing you menacingly from a corner of the kitchen as you chop onions and peppers. "What do I do with this thing?" you think to yourself. "How do I cook it? Should I peel it? Do I make something with it or just plop it on the plate? How do I cut it in half without a meat cleaver?”
Fortunately, winter squash has, among its many qualities, the ability to keep for several months if kept in a cool, dry place (do not refrigerate). So you have plenty of time to pluck up the courage to deal with it. I’m hoping I can make it a little easier for you with a few tips and a recipe for super easy butternut squash burritos.
First of all, be confident that your efforts will not be in vain. Winter squash is super tasty, like a creamy sweet potato, and packs a powerful nutrition punch. With over 100 percent of your daily Vitamin A requirements per cup, it's also high in Vitamin C, folate, potassium and fiber, among others. And all this in an earthy sweet package that’s only 80 calories. Wow!
There are myriad ways to prepare and cook winter squash. Everyone has an opinion on the best way to do it, but this is what I’ve found to be the simplest.
- Forgo peeling. It is a tiresome, wrist-wrenching job that will ruin your peeler (especially ridged squash like Acorn-- it’s not sooo bad with Butternut).
- Cut the squash in half lengthwise. This requires some force, so watch your fingers!
- Scoop out the seeds. Check out how to toast them up into a yummy nutritious snack of their own.
- Place the squash face down in a greased casserole dish. A lot of people put a little water in the bottom of the dish. I don’t. I find a bit of browning makes the squash even yummier.
- Bake at 400 degrees for 30 minutes to an hour (this really depends on the size of the squash).
- The squash are done when a sharp knife easily pierces the thickest part of the squash.
- When the squash are cool enough scoop out the flesh with a spoon. Compost the skins.
- Add a bit of butter or cream and some salt and pepper and mash it around a bit. It’s ready to eat now (you won’t be able to resist) or use in the Butternut Squash Burritos.
These burritos are a great weeknight meal because once the squash is prepared (which you could do up to a few days in advance) it is really fast. While the rice or quinoa cooks you heat up the beans and get the other condiments ready. They’re also great for kids because they are totally customizable and, well, who doesn’t like burritos?
Butternut Squash Burrito Recipe (serves 6-8)
What you need:
1 cup brown rice or quinoa, uncooked
1 large can black beans
1-2 tsp. ground cumin
1 tsp. dried oregano
1 small onion, chopped
2-3 cloves garlic, minced
1 green pepper, chopped (optional)
Handful of mushrooms, chopped (optional)
Cheese, crumbled or grated (I used goat, you could also use Monterey jack or cheddar)
Butternut squash (baked and mashed)
Salsa of your choice
Cilantro, chopped (optional)
Whole wheat tortillas
What to do:
Cook the rice or quinoa. I highly recommend quinoa. It is super nutritious, has a nutty flavor and is prepared exactly like brown rice.
Prepare the beans and vegetables. The quickest version: Dump the beans with liquid into a sauce pan. Add the cumin, onion and garlic. Simmer for a few minutes. Leave out the optional veggies.
The slightly longer version: Sauté the onions in a little oil until translucent. Add the garlic and cumin and sauté one minute. Add the green pepper and mushrooms and cook until softened.
Assemble your burritos. Heat a tortilla in the microwave for 30 seconds. Spread on some squash. Add quinoa, beans, veggies, cheese, salsa and cilantro to your liking. Enjoy!
Photo by Emily Rodman
This sounds great. I never would have thought of burritos! I use it in risotto a lot.
Posted by: MarthaandMe | Monday, November 16, 2009 at 11:15 AM
Yum! I roasted acorn squash tonight (agree with you about the browning) and it was a real treat! Do you think acorn squash would also work well in this recipe?
Posted by: Stacy | Monday, November 16, 2009 at 10:17 PM
Any winter squash (except maybe delicata) would be great, including acorn. Glad you enjoyed it!
Posted by: Emily Rodman | Tuesday, November 17, 2009 at 01:09 PM