Air-Fryer Squash: A Quick, Easy, Healthy Treat

Air fryers are a convenient and quick way to cook fresh squash. The high heat and air circulation of an air fryer can cook squash to a nice, even crisp without the guilt of deep-frying. Air fryer squash is a healthy, delicious, and easy-to-make side dish that goes well with a variety of meals. It is also versatile, as you can use different types of squash, such as yellow squash, zucchini, and butternut squash. With an air fryer, you can have tasty, crispy squash on your table in less than 20 minutes.

How to cut and season fresh squash

To cut and season fresh squash, you'll need to follow a few simple steps. Firstly, choose a ripe squash that feels heavy for its size and has a solid beige colour.

Before cutting, you can soften the squash by piercing it all over with a knife, fork, or skewer, and then microwaving it for 4-6 minutes on high power. Alternatively, you can cook it in the oven at 375°F for 15 minutes. This will make the tough rind easier to cut through. If you don't want to soften the rind, you can use a mallet or wooden rolling pin to help power through it.

Now, let's move on to the cutting. Place the squash on its side on a sturdy cutting board. Using a sharp chef's knife, carefully slice off the top and bottom 1/2 inch of the squash, including the stem, and discard these pieces. Next, use a vegetable peeler to remove the skin from the squash. Once peeled, lay the squash on its curvy side and slice it in half lengthwise. Then, slice each piece in half again vertically, so you have four pieces. Use a spoon to scoop out and discard the seeds and pulp. Finally, cut the squash into your desired size—for air fryer squash, slices about 1 cm thick (1/4 to 1/2 inches) are ideal.

As for seasoning, you have a variety of options. You can rub the squash with olive oil and your choice of seasonings before cooking. Some popular seasonings for squash include salt, pepper, garlic, Italian herbs, Herbs de Provence, and Parmesan cheese. You can also top cooked squash with fresh herbs, shaved Parmesan, or toasted pine nuts.

Once your squash is seasoned and cut, it's ready to be cooked in the air fryer! Cook for about 12 to 14 minutes at 400°F, or until browned but still firm. For best results, toss or redistribute the squash halfway through cooking to ensure even browning.

Air fryer settings and cooking time

The ideal air fryer settings and cooking time for fresh squash will depend on the type of squash and your personal preferences for texture and doneness. Here are some general guidelines and tips to help you achieve the best results:

Air Fryer Settings:

• Temperature: Most recipes recommend setting your air fryer to a temperature between 380-400°F (190-204°C). This temperature range will ensure that your squash cooks through and achieves a nice browning.
• Air Flow: Allowing adequate air flow around each piece of squash is crucial for even cooking and browning. Try to arrange the squash slices in a single layer, with minimal overlapping, to maximize air circulation.

Cooking Time:

• Thickness of Slices: The cooking time will depend on the thickness of your squash slices. For slices between 1/4" and 1/2" thick (about 6-12 mm), cook for 8 to 15 minutes. Thinner slices will cook faster and may be done in as little as 5 minutes, while thicker slices may take a few minutes longer.
• Tossing/Turning: To ensure even cooking and browning, it's a good idea to toss or turn the squash slices halfway through the cooking process. This will help prevent them from sticking to the basket and promote even browning on all sides.
• Checking for Doneness: Keep a close eye on your squash during the cooking process to avoid overcooking. The squash is done when it is golden brown and crispy on the outside, and tender or slightly firm on the inside. Depending on your air fryer and the thickness of your slices, the total cooking time may vary.

Tips for Optimal Results:

• Choose Fresh Squash: Select squash that is firm to the touch, brightly coloured, and free of any bruises or soft spots.
• Preheat the Air Fryer: Preheating your air fryer for a few minutes before adding the squash can help ensure more consistent cooking results.
• Avoid Overcrowding: Don't overcrowd the air fryer basket. If needed, cook the squash in batches to allow for proper air circulation and even cooking.
• Seasoning: Experiment with different seasonings to find your favourite flavour combinations. Popular choices include salt, pepper, garlic powder, Italian herbs, and vegetable seasoning.

How to serve air-fried squash

Air-fried squash is a versatile dish that can be served in multiple ways. Here are some ideas on how to serve it:

As a Side Dish

Air-fried squash makes a great side dish. It can be served on its own, with the delicious browning and slight crispiness from the air fryer adding flavour and texture. When serving as a side, it is best to place the cooked squash on a platter or plate to help retain its shape. This is because serving it in a bowl will cause the squash to continue steaming and become mushy.

With Fresh Herbs and/or Vegan Parmesan

Garnishing the air-fried squash with fresh herbs like thyme or rosemary adds a burst of freshness and flavour. You can also sprinkle some vegan parmesan for a creamy, savoury touch.

With Other Vegetables

You can serve air-fried squash as part of a vegetable medley by adding other vegetables like red onion, bell peppers, asparagus, or zucchini. This medley can be enjoyed on its own, dipped into your favourite BBQ sauce, or added to a salad for a refreshing twist.

In a Power Bowl or Risotto

For a hearty and nutritious meal, add a scoop of air-fried squash to your favourite power bowl or Buddha bowl. Alternatively, mix it into a creamy risotto for a flavourful and veggie-filled dish.

With Pasta

Air-fried squash pairs well with pasta. You can add it to a pasta sauce, toss it with pesto, or include it in a cold pasta salad. For a vegan option, serve it with vegan pesto pasta or baked feta pasta.

With Curry or Stew

The air-fried squash can be added to a curry or stew, providing a tasty and textured addition to these dishes.

As Leftovers

Any leftover air-fried squash can be stored in the refrigerator for up to 3 days. When using leftovers, consider adding them to a marina sauce, curry, or stew. You can also serve them cold as part of a salad or cold pasta dish.

Other vegetables that can be cooked in an air fryer

Yes, you can cook fresh squash in an air fryer. It is a quick and easy way to cook the vegetable, with the result being a nice browned colour without being too mushy in the middle. It is recommended to cut the squash into slices or rounds between 1/4 and 1/2 an inch thick. Place the slices in the air fryer basket, ensuring they are spread out evenly and not overlapping. Drizzle with olive oil and season with salt, pepper, and vegetable seasoning. Cook for around 8 to 14 minutes at 400°F, or until browned and crispy.

There are many other vegetables that can be cooked in an air fryer, and it is a great way to get a similar texture and taste to deep-fried vegetables without having to use your oven. Here are some other vegetables that can be cooked in an air fryer:

• Zucchini/Courgette: Cut into half-moon shapes and drizzle with olive oil and Italian seasoning before placing in the air fryer.
• Broccoli: Cut into small florets and place in the air fryer with other vegetables such as carrots and cauliflower.
• Carrots: Cut into thin slices or small pieces and place in the air fryer with a drizzle of olive oil and spices.
• Cauliflower: Cut into small florets or bite-sized pieces and season with olive oil and spices.
• Asparagus: Can be tossed in a lemon-garlic dressing before being placed in the air fryer.
• Green Beans: Roast in the air fryer for a crispy side dish or snack.
• Brussels Sprouts: These can be cooked in the air fryer, but be sure to cut them into small pieces to ensure even cooking.
• Peppers: Cut into small pieces and place in the air fryer with other vegetables such as onions and zucchini.
• Onions: Cut into small pieces and season with olive oil and spices before placing in the air fryer.
• Potatoes: Cut into thin slices or small pieces and season with rosemary for a distinctive flavour.

When cooking vegetables in an air fryer, it is important to not overcrowd the basket as this can cause the vegetables to steam and become mushy. It is also recommended to toss or shake the basket halfway through the cooking process to ensure even cooking.

Health benefits of air-fried squash

Yes, you can cook fresh squash in an air fryer. It is a quick and delicious way to cook squash, and it comes out nicely browned without being too mushy in the middle. The air fryer is also a healthier way to cook squash as it requires only a fraction of the oil used in traditional frying methods.

Air-fried squash is a nutritious and healthy option with several benefits. Firstly, squash is a good source of vitamins, minerals, and antioxidants. It contains vitamins A, C, and B6, which have various benefits for the body. Vitamin A helps improve the health of vital organs like the lungs and heart, while vitamin C boosts immunity and aids in repairing cell tissue. Vitamin B6 is essential for maintaining mental health and can help reduce the risk of depression.

Squash is also rich in fiber, which aids digestion and helps maintain a healthy weight. The high fiber content also supports gut health and regulates bowel movements. Additionally, the beta-carotene in squash improves eye health and protects the skin from sun exposure.

Furthermore, squash contains important minerals like calcium, which helps build and maintain healthy bones and teeth. Squash is also a source of iron, which is crucial for preventing and treating anemia, and magnesium, which is involved in hundreds of bodily processes, including maintaining heart rhythm and DNA synthesis.

The method of cooking squash can also impact its health benefits. Air frying preserves the nutrients in the squash, ensuring you get the maximum nutritional value. It also reduces the calories compared to traditional frying methods, making it a healthier option.

Overall, air-fried squash is a nutritious and delicious option that can provide a range of health benefits.

Frequently asked questions