Mediterranean Diet Roasted Red Kuri Squash

Elevate your fall cooking with this Mediterranean Diet Roasted Red Kuri Squash recipe, a perfect blend of earthy, nutty, and zesty flavors. Red Kuri squash, with its naturally sweet and nutty profile, is roasted to golden caramelized perfection alongside smashed garlic and aromatic thyme. A Mediterranean-inspired spice blend of cumin and coriander enhances the warm flavors, while fresh lemon juice adds a bright, tangy finish. Topped with toasted pine nuts, fresh parsley, and optional creamy feta, this dish is a beautiful balance of texture and taste. Whether served as a stunning side dish or a light main course, this wholesome, gluten-free, and optionally vegan recipe is a colorful addition to any table that celebrates healthy, plant-forward eating. Perfectly roasted, nutrient-packed, and brimming with Mediterranean flavors, it’s sure to become a seasonal favorite.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 medium (about 2 lbs) Red Kuri squash
• 3 tablespoons Extra-virgin olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 4 Garlic cloves
• 3 sprigs Fresh thyme
• 1 Lemon
• 2 tablespoons Pine nuts
• 0.25 cup Feta cheese (optional for vegan)
• 2 tablespoons Fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut the Red Kuri squash in half and remove the seeds. Then slice the squash into 1-inch thick wedges. You can leave the skin on as it becomes tender and edible after roasting.

Step 3

In a large mixing bowl, combine 3 tablespoons of extra-virgin olive oil, 1 teaspoon of salt, 0.5 teaspoon of black pepper, 1 teaspoon of ground cumin, and 1 teaspoon of ground coriander.

Step 4

Peel and smash the garlic cloves and add them to the oil mixture along with the fresh thyme sprigs.

Step 5

Toss the squash wedges in the oil mixture to coat them evenly.

Step 6

Arrange the squash wedges and garlic cloves on a baking sheet in a single layer.

Step 7

Roast in the oven for 30-35 minutes, or until the squash is tender and beginning to caramelize at the edges.

Step 8

While the squash is roasting, lightly toast the pine nuts in a dry skillet over medium heat for 2-3 minutes, until golden and fragrant. Set aside.

Step 9

Once roasted, remove the squash from the oven, and squeeze the juice of the lemon over the warm squash for a burst of freshness.

Step 10

If including feta cheese, crumble it over the roasted squash while still warm.

Step 11

Garnish with toasted pine nuts and freshly chopped parsley before serving.

Step 12

Serve warm or at room temperature as a side dish or a light, flavorful main course.

Nutrition Facts

Serving size	(1116.6g)

Amount per serving	% Daily Value*
Calories	998.5

Total Fat 68.9g	0%
Saturated Fat 16.4g	0%
Polyunsaturated Fat 5.8g
Cholesterol 53.4mg	0%
Sodium 3086.9mg	0%
Total Carbohydrate 91.6g	0%
Dietary Fiber 18.2g	0%
Total Sugars 23.3g
Protein 22.5g	0%

Vitamin D 0IU	0%
Calcium 591.1mg	0%
Iron 12.3mg	0%
Potassium 3508.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.6%

Protein: 8.4%

Carbs: 34.0%