Stuffed Summer Squash

Stuffed Summer Squash

This is one of my family’s favorites and I like to make it all the time, specially in the summer. It  may require a bit more time because of all the prepping, but it is totally worth it. I always look at a recipe as the basic of what I want to make, I look at the idea of what this recipe represents, that’s why in the end I leave everything to how it tastes to me at that specific time of cooking and because of that, sometimes I may have to substitute certain ingredients, I may not have exactly the same ones in my pantry, or sometimes I would just increase the amount of certain spices to fit my palette, maybe even throw few extra ones in there.

As I say it in all my postings I do not fry, simmer, boil, or cook with heated oil. All my recipes are health oriented, I use oil only on cold dishes, or when the heat from cooked dishes cooled off for a bit.

For this recipe you will need one baking tray – glass, ceramic, or cast iron. Cast iron will give a special flavor to the dish, also.

  • You need 6 Summer Squash, like the cute ones that look like stars – cut of the tops and use a teaspoon to scoop out the inside of it, sprinkle some salt and pepper and set it aside.

Cross out the ingredients as you go.

Squash filling ingredients:

  • the inside of squash
  • 1 large shredded/chopped carrot, or 2 if medium-small
  • 1 celery stalk chopped
  • 1 cup chopped mushrooms
  • 1 medium red bell pepper chopped
  • leeks – ½ cup chopped
  • 1 cup cooked brown rice
  • 10 oz tofu – small crumbles
  • salt and pepper by taste
  • ground coriander 1 Tbsp
  • caraway seeds 1 Tbsp
  • allspice – ½ tsp
  • parsley – 1 handful chopped

To chop the ingredients I use a food processor, it’s fast and easy, just make sure you leave them in small chunks.


  1. In a skillet add all the ingredients except tofu and parsley. Cook everything with ⅓ cup water until the squash and mushrooms are softer and the water evaporated almost completely. This way it would be easier to fill up the squash. When it’s almost done turn off the heat and add tofu and half of parsley and mix it in. To replace protein, Instead of tofu you can also use sweet peas, or cooked beans of your choice( kidney beans, garbanzo beans, white beans).
  2. Separate in a small pot mix in 2-3 big tomatoes chopped, 2 cups water, 1 tsp salt, 2 Tbsp cane sugar, add some rosemary and oregano to it and bring it to a light boil for about 2 minutes. You can also use 1 can of diced tomatoes and just add salt, sugar and herbs for taste.
  3. Pour some of the liquid into the tray.
  4. Fill up the squash with a teaspoon, be generous with the filling, put the top on, pour some more of the sauce on the squash and fill up the space between the squash with the remaining sauce and diced tomatoes. Add a couple of bay leaves for extra flavor.
  5. Put the tray in the oven, set it up at 395ºF and bake it for about 20-30 minutes, or until you can easy poke the squash with a fork. When it’s done take it, slowly pour over the squash about 1/4 cup of olive oil, use some fresh parsley and chives for garnish.

You can eat it by itself, or just set it up on a bed of brown rice.

Enjoy :-)

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