Butternut squash is one of the main ingredients for a classic side dish for Thanksgiving. But this autumn vegetable is not just reserved for holiday cooking, and it can be prepared in a number of ways. Before you learn to make various recipes with this vegetable, wouldn’t it be nice to know butternut squash calories. Read on…
One of the most vibrant vegetables that is available in early autumn is butternut squash. With its interesting bowling pin-like shape, which is cylindrical at the top and bulbous at the bottom, this vegetable is a delight to prepare. It is incredibly versatile in the kitchen and it can be prepared into both savory and sweet dishes. Roasted butternut squash with a bit of garlic and rosemary thrown in, makes an incredibly tasty vegetable side dish. You can make butternut squash ravioli, creamy butternut squash soups, and pies and puddings. Whichever way you choose to cook it, the flavors lend itself well to both sweet and savory dishes.
The flavor of a butternut squash is slightly sweet with a subtle nutty flavor and soft silky texture. This nutty and sweet flavor of butternut squash is intensified when it is roasted or baked. Butternut squash calories will depend on the way it is prepared and the serving size. The calorie content of raw butternut squash, with a serving size of 100 grams is 40. Given below is a table detailing the calories in butternut squash prepared in different ways.
Butternut Squash Calories
|Butternut Squash Form||Serving Size||Calories|
|Raw butternut squash||100 g||40|
|Butternut squash soup||1 cup||130|
|Butternut squash, baked with salt||1 cup||82|
|Steamed, purred butternut squash||177 g||119|
|Roasted butternut squash||227 g||110|
|Butternut squash risotto||2/3 cup||272|
|Butternut squash bisque||1 cup||231|
This was a table detailing the calorie content in butternut squash cooked in various ways. As you can see calories in butternut squash is considerably less than any meat and poultry dishes. The best way to incorporate this vegetable in your food is by using it in soups, risottos and pastas. It will give the dishes a depth of flavor and a hint of nuttiness and you won’t even miss the meat. Besides its great flavor and texture, butternut squash is also rich in essential nutrients like magnesium, potassium and calcium. It is a very good source of vitamin C and vitamin A. Go through the NutriNeat article on butternut squash nutrition, to know more about the nutrition content of butternut squash.
Butternut Squash Recipe
Now that you know all about butternut squash calories, how about preparing a tasty recipe with it. Given below is a simple soup recipe prepared with butternut squash and leeks. Since there are no pungent spices being used for making this soup, the sweet and nutty flavor of the butternut squash really shines through.
Butternut Squash and Leek Soup
- 4 cups cubed, peeled butternut squash
- 1 whole garlic head
- 6 cups thinly sliced leek
- 2 cups chicken broth
- 4 teaspoons olive oil
- ½ teaspoon salt
- 2 cups water
- ½ teaspoon freshly ground black pepper
In an aluminum foil, wrap the garlic head and bake it for 10 – 12 minutes in a moderately hot oven at 350º F. Remove garlic from oven and let it cool. Once it is cool enough to touch, squeeze the garlic cloves in between your fingers and extract the pulp. Keep aside.
In a large pan, heat the olive oil and add the thinly sliced leeks. Sauté leeks until they are soft and translucent. Take care that the leeks do not caramelize. Next add the roasted garlic pulp and the butternut squash cubes. Cook for a minute or so before adding chicken broth and water. Season with salt and freshly ground pepper. Reduce heat and simmer for 10 – 15 minutes until the butternut squash is tender and cooked through. Remove half of the butternut squash mixture from the pan and puree it in a hand blender. Transfer the pureed soup into a bowl. Blend the rest of the butternut squash mixture in the same way. Check for seasoning and add more salt and pepper if required. Your butternut squash and leek soup is ready to be served. This particular butternut squash recipe yields 6 servings and each serving contains around 167 calories.
Calories in butternut squash is not very high but your style and method of cooking will have a bearing on the number of calories a particular dish will contain. By using less of full fat cream and salt in your preparation of butternut squash dishes, you can reduce the calories to a great extent. So go ahead and make a healthy meal with this flavorsome vegetable.