Of course – another pasta recipe. The varieties are endless, and this week – I’m serving up comforting butternut squash pasta.
A rich, creamy sauce razzle and dazzled with garlic, jolted with a kick of paprika and a dash of Italian herbs, paired with hearty mushrooms and swirled into spaghetti.
This is a great recipe for all the pasta lovers, who want to shake it up a little bit. Overall – it’s pretty easy to make and requires very little ingredients. When cutting a butternut squash, slice the ends off, cut into halves – peel the skin, and then slice into chunks. Pretty easy in theory, but the butternut squash is notoriously tough to cut and peel, so if you do have a disability which makes chopping difficult, you can always purchase butternut squash pre-cut in the frozen section.
This sauce has seen me through trying days - aka, before I knew how to make a damn good vegan carbonara. This dish is so rich and vibrant, no longer is butternut squash a mere replacement sauce, it has earnt its own title in the kingdom of pasta.
As I’ve said before, eating healthy does not have to be difficult. You can eat a comforting, hearty meal that is fresh and full of nutrients. One serving (205g) of butternut squash provides more than 450% of the Refence Daily Intake (RDI) for vitamin A, 52% of the RDI for vitamin C, and 13% of the RDI for vitamin B6.[1] Vitamin A and C work as antioxidants, while vitamin B6 helps red blood cell formation.[2] Garlic – another powerhouse, has been used as a remedy since the Giza pyramids were build, 5,000 years ago. [3] Using data from a study published in the Journal of Antimicrobial Chemotherapy, Christian Nordqvist claims that garlic was 100 times more effective than two types of antibiotics in fighting Campylobacter Bacterium (a cause of intestinal infections).[4] Personally, I am fascinated by nutrition. I love learning about the nutritional value of the food I eat. I also love hearty food, which is why I like to share recipes that are great for the body but are also pretty great for the soul too.
Anyway,
Enjoy!
This recipie yields 4 servings
Ingredients:
2 tbs olive oil
500g butternut squash
1 medium onion chopped
4 medium mushrooms
4 garlic cloves chopped
Salt and pepper to taste
¾ tsp mixed Italian herbs
¼ tsp paprika
1 ½ cup vegetable broth
160g spaghetti (for two people)
Optional additional garnishes: vegan cheese, pumpkin seeds
Instructions:
1. To prep, chop your butternut squash, onion and garlic.
2. Then add your garlic and onion to a hot oiled pan for 2 minutes. Add your butternut squash, cook for another 8 minutes.
3. Add the paprika, Italian herbs and a dash of salt and pepper. Pour in the vegetable broth, bring to a boil and then allow to simmer for 20 minutes (or, until the squash is soft). Take off the heat when it reaches this consistency.
4. In a pan, boil the water and then add your pasta (depending on the specific type, it will take 8-12 minutes).
5. Pour your butternut squash mixture into a blender, and blend into a thick sauce.
6. Fry the mushrooms for 4 minutes and then add the butternut squash sauce. Drain the pasta and add to the sauce. Stir for a minute, add more seasoning if necessary and then serve.
[1] Kubala, J. (2019). Butternut Squash: Nutrition, Benefits, and Uses. [online] Healthline. Available at: https://www.healthline.com/nutrition/butternut-squash#vitamins-and-minerals [Accessed 19 May 2019].
[2] Kubala, J. (2019). Butternut Squash: Nutrition, Benefits, and Uses. [online] Healthline. Available at: https://www.healthline.com/nutrition/butternut-squash#vitamins-and-minerals [Accessed 19 May 2019].
[3] Nordqvist, C. (2017). Garlic: Proven benefits. [online] Medical News Today. Available at: https://www.medicalnewstoday.com/articles/265853.php [Accessed 19 May 2019].
[4] Nordqvist, C. (2017). Garlic: Proven benefits. [online] Medical News Today. Available at: https://www.medicalnewstoday.com/articles/265853.php [Accessed 19 May 2019].