Stuffed squash is an excellent plant-based main dish for the holidays! Cute, single portion and nutritious.
With plenty of fiber and protein, this is a balanced dish. The squash is high in vitamin A. The vitamin C in the tomatoes and parsley help with iron absorption from the lentils. Feel free to add some additional fresh parsley before serving, as heat reduces the vit C content.
Ingredients
4 servings, half squash each.
- 2 small acorn squash
- 1 tbs olive oil
- 1 tbs fennel seeds
- 1 onion, diced
- 150g / 5oz French Green Lentils (raw)
- 2 gloves garlic, diced
- 1 can diced tomatoes
- 1 cup water + vegetable bouillon* or vegetable broth
- 3/4 cup fresh parsley
- 1 tbs balsamic vinegar
Instructions
- Soak the lentils overnight. This helps with nutrient absorption** and digestion. Change the water several times and discard the last one.
- Preheat oven at 400 F.
- Cut squashes in half. Remove seeds (feel free to save them to roast).
- Brush each pumpkin half with olive oil and season. Roast for 30-45 minutes, depending on the squash size and quality. I like to start with the flat side down and flip towards the end of the cooking time. They will be ready when soft.
- While squash cooks, make the filling: sauté the onion, fennel seeds and a pinch of salt in olive oil until onion starts to soften.
- Add lentils, garlic, tomatoes with their juices and your choice of water/broth.
- Simmer for about 30 minutes, until lentils are soft. French lentils don’t get really soft though, they will feel more like “al dente”.
- Add the parsley and vinegar, and simmer for a few more minutes. Adjust seasoning.
- When the squashes are ready, remove from oven and fill with the lentil mixture.
- Enjoy!
Notes
* I like “Better than bouillon” Seasoned Vegetable base.
** Lentils contain phytates, that might interfere with nutrient absorption. Soaking and boiling help reduce the phytate content.
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