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 tsp 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 tsp 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 20–25 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 8–10" 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 25–30 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 ~390 calories, 24g protein, and 10g 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 | 24g protein | 10g fiber | 12g fat
