Eat Smart  |  Posted 10.16.14

Lentil and Rice Stuffed Squash

Lentil and Rice Stuffed Squash

Easy to prepare and delicious!

Makes 6 servings, each of a halved zucchini.

Ingredients

  • 1/2 cup brown basmati rice
  • 1/3 cup French green lentils
  • 2 cups fat-free vegetable broth
  • 3 large summer squash (about 2 - 2 1/2 lb)
  • 1 Tbsp extra virgin olive oil
  • 2/3 cup finely chopped red onion
  • 2 garlic cloves, finely chopped
  • 3 whole scallions, chopped
  • 3 cups escarole, rolled up and sliced thin
  • 1-2 Tbsp finely-chopped fresh dill (optional)
  • 1/4 cup chopped flat-leaf parsley
  • 1/8 tsp red pepper flakes, optional
  • salt and freshly-ground black pepper
  • 6 Tbsp crumbled feta cheese

Instructions

  • Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
  • If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
  • Place a rack in the center of the oven. Preheat the oven to 350 degrees.
  • Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes. Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
  • In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
  • Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.

Per serving: 173 calories, 5 g. total fat (2 g. saturated fat), 27 g. carbohydrate, 7 g. protein, 5 g. dietary fiber, 240 mg. sodium.

Recipe from American Institute for Cancer Research