4.8 from 60 votes
Stuffed Butternut Squash
Rice, leafy greens and cheese, all stuffed into a butternut squash half. Packed with protein and vegetables, easy to adapt and a vegan option too.
Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 2 people
Calories: 307 kcal
Course:
Main Course , Lunch
Cuisine:
British
Ingredients
- 650 g butternut squash
- 50 g rice cooked
- 1 tablespoon olive oil
- 2 garlic clove crushed
- 30 g spinach
- 8 cherry tomatoes
- 0.5 red onion finely diced
- 100 g cannellini beans
- 10 g fresh parsley finely chopped
- 25 g feta crumbled
- 5 g panko breadcrumbs
Instructions
- Preheat your oven to 200°C/180°C(fan)/400°F/ Gas 6.
- Put 650 g Butternut squash (halved) skin side down and score the flesh in a diamond pattern. Roast for 30 minutes, until it has softened.
- While the squash is roasting, cook 50 g Rice according to packet instructions.
- Heat 1 tablespoon Olive oil in a pan and add 2 Garlic clove and 0.5 Red onion and gently cook for 2 minutes.
- Wilt 30 g Spinach in the pan.
- Take the squash out of the oven and scoop out the flesh and leave a 1cm boarder. Chop the flesh.
- Add the chopped squash, cooked rice, 8 Cherry tomatoes, 100 g Cannellini beans and 10 g Fresh parsley to the bowl. Mix well.
- Put the squash mixture back into the squash skins.
- Sprinkle with 5 g Panko breadcrumbs and 25 g Feta and return to the oven for 15 minutes.
Cup of Yum
Notes
- Add a touch of sweetness with either a drizzle of honey at the end of mixing some raisins in to the stuffing mixture before baking.
- You can make this vegan by leaving out the cheese or using your favourite vegan alternative.
- Add some extra flavour by using something like pesto or sun-dried tomato paste.
- You could add different flavours by using different seasonings on the vegetables like fajita, Cajun or Italian.
Nutrition Information
Serving
1half squash
Calories
307kcal
(15%)
Carbohydrates
67g
(22%)
Protein
11g
(22%)
Fat
3g
(5%)
Saturated Fat
2g
(10%)
Cholesterol
9mg
(3%)
Sodium
273mg
(11%)
Potassium
1445mg
(41%)
Fiber
10g
(40%)
Sugar
11g
(22%)
Vitamin A
36329IU
(727%)
Vitamin C
91mg
(101%)
Calcium
276mg
(28%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 307
% Daily Value*
| Serving | 1half squash | |
| Calories | 307kcal | 15% |
| Carbohydrates | 67g | 22% |
| Protein | 11g | 22% |
| Fat | 3g | 5% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 9mg | 3% |
| Sodium | 273mg | 11% |
| Potassium | 1445mg | 31% |
| Fiber | 10g | 40% |
| Sugar | 11g | 22% |
| Vitamin A | 36329IU | 727% |
| Vitamin C | 91mg | 101% |
| Calcium | 276mg | 28% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.