Mediterranean-style squash and pumpkin - a taste of fall

Mediterranean-style squash and pumpkin - a taste of fall

As the autumn leaves start to change colour and cafés become inundated with orders for pumpkin spice lattes, kitchens across the country are filled with the aromas of butternut squash soup and pumpkin pie, two dishes that are fall classics for a reason. For new ways to enjoy squash and pumpkin grown by our local farmers, try adding them to Mediterranean meals to stock up on vitamins before winter comes. Here are some varieties that you can find in our stores.


The kings of fall, pumpkins illuminate our homes at Halloween and whet our appetites with their mild, sweet smell. The tender, sweet, bright orange flesh not only tastes great, it's also rich in Vitamin C, beta carotene and potassium and low in calories. Roasting pumpkin seeds in the oven makes for an excellent snack or a crunchy garnish for soups and salads.

Pumpkin can be cooked in many ways: pureed, in casseroles, in soups, in pies, in pasta sauces, in risotto, in breads and cakes, in spreads or simply roasted in the oven.

Butternut squash

Butternut squash is a favourite among chefs, who appreciate its slightly sweet flavour and comforting buttery aroma. It's rich in carotene and it's one of the most versatile ingredients, great in both sweet and savoury dishes.

Butternut squash can be cooked in many ways: pureed, in casseroles, in soups or salads, in pasta sauces, in risotto, in breads and cakes or simply roasted in the oven.

Acorn squash

Acorn squash is recognizable by its round shape and green and orange skin. It has a sweet, nutty flavour when roasted. It's delicious in soups and it's a great source of Vitamin C, iron and fibre.

Acorn squash can be cooked in several ways: pureed, in soups, in salads, or simply roasted in the oven.

Spaghetti squash

Famous for the fact that its flesh unravels into strands after cooking, spaghetti squash is a healthy substitute for pasta. It has a neutral flavour, with slight notes of hazelnut.

Spaghetti squash can be roasted in the oven and broken up into strands using a fork to make a pasta substitute. It can also be stuffed and topped with melted cheese.

Delicata squash

Entirely edible (including the skin), delicata squash has a mild hazelnut/chestnut flavour when roasted in the oven. It can also be stuffed.

Delicata squash can be cooked in soups, pureed or used to make fries.

Zucchini squash

Although it can also be eaten raw, this type of squash has a flesh that melts and releases a lot of flavour when cooked. Zucchini squash can enhance stir-fries, casseroles and even sweet breads.

Zucchini squash can be sautéed, stuffed, cooked in casseroles, in soups or salads or simply roasted (in the oven or on the barbecue).

A taste of the Mediterranean

Squash and pumpkin are highly prized in Mediterranean cuisine for dishes like stuffed squash and pumpkin or butternut squash risotto. They can easily be added to recipes where they aren't found traditionally, because their flavours are excellent complements for peppers, cheeses, pasta, olives, tomatoes, charcuterie and legumes. For something different this fall, try our renowned pumpkin baklawa or pumpkin kibbeh, available at Adonis stores. You can also stuff spaghetti squash with Greek salad; make squash or pumpkin hummus; add squash or pumpkin to other roasted vegetables; enjoy them with nuts and tahini in a salad or use them as a substitute for eggplant in a moussaka.