Roasted Butternut Squash….

Roasted Butternut Squash Orzo (Anti-Inflammatory Recipe)

🌿 Description

This Roasted Butternut Squash Orzo with Spinach is a vibrant, plant-based comfort dish packed with anti-inflammatory ingredients. Sweet caramelized butternut squash pairs beautifully with tender orzo, wilted spinach, garlic, olive oil, and optional balsamic glaze.

Rich in antioxidants, fiber, vitamin A, and heart-healthy fats, this easy healthy dinner recipe supports immune health, gut health, and overall wellness. It’s perfect for meal prep, clean eating, and Mediterranean diet lovers.

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🛒 Ingredients (Serves 4)

For the Roasted Squash:

• 3 cups butternut squash, peeled & cubed

• 2 tbsp extra virgin olive oil

• ½ tsp turmeric (anti-inflammatory boost)

• ½ tsp smoked paprika

• ¼ tsp black pepper

• Sea salt to taste

For the Orzo:

• 1 cup whole wheat or regular orzo pasta

• 2 cloves garlic, minced

• 2 cups fresh spinach

• 1 tbsp olive oil

• 1 tbsp balsamic glaze (optional)

• ¼ cup grated Parmesan (optional or use nutritional yeast for vegan)

• 1 tbsp chia seeds or black sesame seeds (optional superfood topping)

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👩‍🍳 Instructions

1️⃣ Roast the Squash

1. Preheat oven to 400°F (200°C).

2. Toss squash with olive oil, turmeric, paprika, salt, and pepper.

3. Spread on baking sheet and roast 25–30 minutes until golden and tender.

2️⃣ Cook the Orzo

1. Boil salted water and cook orzo according to package instructions (8–10 minutes).

2. Drain and set aside.

3️⃣ Sauté & Combine

1. Heat olive oil in a pan over medium heat.

2. Add garlic and sauté 30 seconds.

3. Stir in spinach until wilted.

4. Add cooked orzo and roasted squash.

5. Drizzle balsamic glaze and toss gently.

6. Top with Parmesan and seeds if using.

Serve warm.

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🍽 Serving Suggestions

• Pair with grilled salmon for an omega-3 anti-inflammatory boost

• Add grilled chicken for high-protein meal prep

• Serve alongside a fresh Mediterranean salad

• Enjoy as a vegetarian holiday side dish

• Pack for healthy office lunch

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🔄 Variations

🌱 Vegan Version

Skip Parmesan and use nutritional yeast.

🥑 Low-Carb Option

Replace orzo with cauliflower rice.

🌶 Spicy Version

Add red pepper flakes or harissa.

🥜 Protein Boost

Add chickpeas or white beans.

🧀 Creamy Upgrade

Stir in a spoonful of Greek yogurt or goat cheese.

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💪 Anti-Inflammatory Benefits

• Butternut squash – rich in beta-carotene (powerful antioxidant)

• Spinach – high in vitamin K and polyphenols

• Olive oil – heart-healthy monounsaturated fats

• Turmeric – contains curcumin, known for reducing inflammation

• Garlic – supports immune health

This recipe fits well into:

• Mediterranean diet meal plan

• Anti-inflammatory diet

• Clean eating lifestyle

• Plant-based nutrition plan

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📊 Estimated Nutrition (Per Serving)

• Calories: ~320–380

• Protein: 9–14g

• Fiber: 5–7g

• Carbohydrates: 45g

• Healthy Fats: 12g

• Vitamin A: 200%+ Daily Value

• Iron: 10–15% DV

(Values vary depending on toppings and additions.)

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❓ Related Questions

Is butternut squash good for inflammation?
Yes. It contains beta-carotene and vitamin C, which help reduce oxidative stress.

Can I make this gluten-free?
Yes, use gluten-free orzo or quinoa.

How long does it last in the fridge?
Up to 4 days in an airtight container.

Can I freeze it?
Yes, but texture may soften slightly after thawing.

Is this recipe good for weight loss?
Yes, it’s fiber-rich and nutrient-dense, helping promote fullness.

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✨ Final Thoughts

This Roasted Butternut Squash Anti-Inflammatory Orzo Recipe is the perfect balance of comfort and wellness. It’s budget-friendly, meal-prep friendly, and packed with immune-boosting nutrients. Whether you’re following a Mediterranean diet, plant-based meal plan, or simply looking for healthy dinner ideas, this dish delivers both flavor and functional nutrition.