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Sauteed Delicata Squash Rings [Vegan]

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Simply sautéeing squash rings makes for a fast and easy side dish that looks beautifully impressive. These delicata squash rings look like a plate of autumn flowers and are pretty enough to be the centerpiece. They are sautéed them with just salt, pepper, garlic, and sage, but if you want a bit of spicy flavor, add some paprika or curry powder. It is highly recommended that you add a topping of breadcrumbs and vegan Parmesan mixed with a little oil. With the topping, they look like onion rings, but much prettier. These are crispy outside, soft and sweet inside and they definitely deserve a spot on your dinner table.

Sauteed Delicata Squash Rings [Vegan]




For the Squash:

  • 2 delicata squash
  • Kosher salt and ground black pepper to taste
  • 1/2 tsp. garlic powder
  • 1 tsp. dried sage
  • 2 Tbs. extra-virgin olive oil
  • Fresh parsley, chopped, for garnish

For the Optional Garnish:

  • 1/2 cup gluten-free breadcrumbs
  • 2 Tbs. vegan grated Parmesan or nutritional yeast
  • 2 Tbs. extra-virgin olive oil


  1. Slice off one end of the squash and using a long spoon or melonballer, dig out all the seeds and stringy parts. Cut the squash cross-wise into 1/2 inch rounds. They will look like flowers.
  2. Season the squash rings with salt, pepper, garlic powder, and sage. Heat a large skillet with the oil over medium-high heat. Add the squash rings and cook about 4 minutes or until they are golden and crisp. Turn them over to cook on the other side for about 4 more minutes or until they are fork-tender.
  3. Transfer the rings to a paper-towel lined plate. Depending on the size of your skillet, you may need to cook the squash in batches. Arrange the rings on a platter and garnish with parsley. Serve while hot.
  4. If you want to use the optional garnish: mix the breadcrumbs, grated parm (or nutritional yeast) and oil in a small bowl. Toast the mixture in a small skillet over medium heat until just golden. Move the crumbs around a lot and don’t let them burn. Add salt and pepper to taste. Sprinkle over the cooked squash rings before adding the parsley. Serve while hot.





When Rhea became vegan, there were no places in her Bronx neighborhood to eat so she had to learn to cook, mostly by watching TV cooking shows, especially Christina Pirello and Rachael Ray.  That led to the creation of The "V" Word website which focuses on vegan versions of favorite, familiar foods. Rhea has written several e-cookbooks which are available on her web site. It is Rhea's hope that she can spread the "V" Word to bring more compassion into the world and it is her dream to become the vegan Rachael Ray.



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One comment on “Sauteed Delicata Squash Rings [Vegan]”

Click to add comment
Kimberly Whittington Babcock
4 Years Ago

Delicata squash is my favorite squash! Yum!


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