Plant-Forward
Mediterranean Lentil-Stuffed Summer Squash Bowls
Warm up with this delicious Lentil Stuffed Delicata Squash—a healthy, plant-based dish perfect for fall! With French lentils, sun-dried tomatoes, and seasonal delicata squash, this cozy recipe is packed with fiber and flavor. In this recipe I use French (du Puy or Puy lentils). They are a bit firm
Ingredients
- 4 round yellow summer squash (pattypan), tops sliced off and seeds scooped out
- 1 teaspoon olive oil
- 1/2 cup French lentils
- 1 1/2 cups water
- 4 scallions, sliced
- 2 carrots, shredded 1 cup sun-dried tomatoes (in oil, drained and julienned) or rehydrated dry 4 garlic cloves, minced 2 teaspoons dried thyme Salt to taste
Directions
- 1
Preheat oven to 400°F (200°C). Lightly brush squash (inside and out) with oil.
- 2
Arrange cut-side up on a baking sheet and roast for 20 to 25 minutes, until just tender but still holding shape.
- 3
While squash roasts, simmer lentils in water for 20 minutes or until tender. Drain any excess liquid.
- 4
In a skillet, sauté garlic and scallions for 2 minutes over medium heat.
- 5
Add carrots, sun-dried tomatoes, thyme, and cooked lentils. Season with salt.
- 6
Fill roasted squash bowls generously with the lentil mixture. Replace tops for presentation, if desired. S
- 7
erve warm, optionally garnished with fresh parsley or toasted seeds.
- 8
Chef’s Note: Using Delicata Squash Instead of Pattypan: If you’d like to use delicata squash, choose 2 medium delicata (about 8 to 10" long) and halve them lengthwise. Scoop out the seeds, brush the cut sides with olive oil, and roast cut-side down at 400°F (200°C) for 25 to 30 minutes, or until tender. Fill the halves with the lentil mixture and serve open-faced rather than as “lidded bowls.” Serving Suggestion: One stuffed squash (pattypan) is a light yet complete meal at about 390 calories, 24 g protein, and 10 g fiber. For bigger appetites, pair with a simple green salad, a side of roasted vegetables, or a small portion of black rice or quinoa. Protein Flip™ Note: This dish layers plant-based protein from lentils with fiber-rich vegetables, creating a satisfying and nutrient-dense main without relying on animal protein. Nutrition (per serving): 390 cal | 24 g protein | 10 g fiber | 12 g fat
Nutrition
Per 1 serving
Estimated per serving. Actual values vary with brands, substitutions, and portion size. This is general information, not medical or nutrition advice.
Check every ingredient against your own allergies and dietary needs. See our Health & Nutrition Disclaimer.
