This roasted stuffed squash recipe is perfect for a vegetarian Sunday lunch. It features a sweet and savory stuffing, complemented by a fresh, herby pistachio salsa that adds zing and texture.

FULL RECIPE

Ingredients

• 1 butternut squash (about 750g)
• 1 tbsp olive oil
• 3 garlic cloves, unpeeled
• 1 large knob of butter
• 2 small onions, thinly sliced
• 2 tbsp red wine vinegar
• Large pinch of allspice
• 150g basmati rice
• 75g pomegranate seeds
• 150g vegetarian feta, crumbled

1.For the salsa:

• 75g pistachios, finely chopped
• 100ml extra virgin olive oil
• ½ small bunch of dill, finely chopped
• Small bunch of parsley, finely chopped
• 1 large green chili, thinly sliced
• 1 lemon, juiced

Directions

1. Preheat oven to 180°C (160°C fan) or gas mark 4. Cut the squash in half lengthwise and scoop out the seeds.
2. Prepare a roasting tin, ensuring it fits the squash snugly. Drizzle olive oil over the squash and season with salt.
3. Place the squash cut-side down in the roasting tin with a couple of unpeeled garlic cloves in the cavity. Roast for 1 hour.
4. In a pan, melt butter and sauté onions until softened. Add red wine vinegar and allspice, then cook for another 5 minutes.
5. Stir in rice and cook according to package instructions. Once cooked, mix in pomegranate seeds and crumbled feta.
6. For the salsa, combine pistachios, olive oil, dill, parsley, chili, and lemon juice in a bowl.
7. Stuff the roasted squash with the rice mixture and drizzle with pistachio salsa before serving.

Nutritional Information

• Calories: 704 kcal
• Fat: 46 g
• Saturates: 11 g
• Carbs: 51 g
• Sugars: 15 g
• Fiber: 9 g
• Protein: 16 g
• Salt: 1 g

Health Benefits of Butternut Squash

Butternut squash is rich in vitamins A and C, both of which play crucial roles in maintaining a healthy immune system. Vitamin A supports eye health, while vitamin C helps to protect cells from damage. This vibrant vegetable is also a great source of fiber, aiding in digestion and contributing to long-lasting fullness. With its naturally sweet flavor, butternut squash is perfect for people looking to maintain a healthy, balanced diet.

Why Choose a Vegetarian Dish?

Vegetarian dishes, like this roasted stuffed squash, offer many health benefits. They are often lower in saturated fats and cholesterol, making them heart-healthy. They also tend to be rich in antioxidants, which help fight inflammation and chronic diseases. A plant-based diet has been linked to a reduced risk of heart disease, cancer, and diabetes. Incorporating more vegetarian meals into your routine is an excellent way to boost your overall health.

The Versatility of Squash

Squash is an incredibly versatile vegetable, adaptable to a wide range of flavors and cooking methods. From soups and stews to roasts and salads, squash can be prepared in numerous ways. Its natural sweetness pairs well with both savory and sweet ingredients, making it an ideal base for various dishes. Roasting squash enhances its flavor and texture, bringing out a delicious caramelization that adds depth to any meal.

Why Roasting is a Great Method for Cooking Squash

Roasting is a favorite method for cooking squash, as it helps intensify its natural sweetness while adding a crispy, caramelized exterior. This cooking technique requires minimal preparation, allowing you to focus on other components of the dish. When roasted, squash becomes tender and moist inside, making it an ideal base for stuffing or pairing with other ingredients.

Stuffed Squash: A Perfect Main Course

Stuffed squash is a fantastic main course for a hearty, satisfying meal. The squash acts as a bowl, holding the stuffing in place while adding a layer of flavor. The variety of ingredients that can be used for stuffing makes it a highly customizable dish. Whether you prefer rice, quinoa, or lentils as a base, you can mix in your favorite vegetables, nuts, and cheeses to create the perfect filling.

The Role of Rice in Stuffed Squash

Rice serves as a neutral base for the stuffing, absorbing the flavors of the squash and any seasonings or ingredients mixed into it. Basmati rice, with its fragrant aroma and light texture, is a particularly good choice for this recipe. It adds substance to the dish without overpowering the other ingredients, offering a satisfying contrast to the soft, roasted squash.

The Magic of Pomegranate Seeds

Pomegranate seeds not only bring a burst of color and freshness to the dish but also add a delightful pop of sweetness and crunch. These tiny jewels are packed with antioxidants, particularly polyphenols, which are known to promote heart health. They also contain vitamin C, contributing to the overall immune-boosting benefits of the dish.

The Creaminess of Feta Cheese

Feta cheese is a wonderful addition to stuffed squash, offering a tangy and creamy contrast to the sweetness of the squash. Its crumbly texture and salty flavor add depth to the stuffing, balancing the dish’s sweetness with savory elements. Additionally, feta is a good source of protein and calcium, contributing to the dish’s nutritional value.

The Benefits of Pistachios

Pistachios are a great source of healthy fats, particularly monounsaturated fat, which supports heart health. They also provide a significant amount of protein, making them an excellent choice for vegetarians looking to meet their protein needs. The addition of pistachios to the salsa adds a delightful crunch, elevating the texture and flavor of the dish.

Herbs and Freshness in Cooking

Herbs play an important role in enhancing the flavor profile of any dish. In this recipe, dill and parsley provide fresh, herbal notes that complement the rich flavors of the roasted squash and stuffing. Fresh herbs also contribute to the dish’s nutritional value, as many herbs are packed with vitamins and minerals that support overall health.

How Vinegar Enhances Flavor

The use of red wine vinegar in the stuffing adds a touch of acidity, which helps balance the sweetness of the squash and the richness of the feta. Vinegar also helps to brighten the overall flavor of the dish, cutting through the heaviness of the other ingredients and adding a layer of complexity.

Adding Spice with Green Chili

Green chili adds a subtle heat to the dish, giving it a kick without overwhelming the other flavors. Spices, particularly chili, can enhance the overall taste of a dish, bringing out the savory and sweet elements in harmony. Additionally, chili peppers are known for their metabolism-boosting properties, making them a great addition to any meal.

The Role of Olive Oil in Cooking

Olive oil is an essential component in Mediterranean cooking, known for its health benefits. It is a good source of monounsaturated fats, which have been linked to a reduced risk of heart disease. In this recipe, olive oil not only adds moisture and richness to the squash but also helps to bring out the flavors of the ingredients. Its light, fruity taste enhances the dish without overpowering it.

The Importance of Seasoning

Seasoning is key to creating a flavorful dish. Salt, pepper, and other spices like allspice help to elevate the natural flavors of the squash and its stuffing. It’s important to taste and adjust the seasoning as you cook, ensuring that the dish is balanced and flavorful. Proper seasoning allows each ingredient to shine and harmonize with the others.

Vegetarian Comfort Food

This stuffed squash recipe offers the comfort of a traditional stuffed dish but in a vegetarian form. The hearty stuffing and roasted squash provide a filling and satisfying meal, perfect for a cozy dinner. Vegetarian comfort food often features rich, savory flavors and satisfying textures, making it a great alternative for those looking to reduce their meat consumption without sacrificing taste.

Serving Suggestions

This dish can be served on its own or paired with a light side salad for added freshness. It also works wonderfully with roasted vegetables or a grain-based salad, such as quinoa or couscous, to round out the meal. For an added touch, drizzle some extra olive oil or a dollop of yogurt on top before serving.

Making This Dish Ahead of Time

This recipe is ideal for preparing ahead of time, making it a great choice for busy weeknights or dinner parties. The squash can be roasted and stuffed in advance, and the salsa can be prepared a day or two ahead. When ready to serve, simply reheat the stuffed squash in the oven for a quick and easy meal.

Perfect for Special Occasions

Stuffed squash is an elegant and impressive dish, making it perfect for special occasions such as holidays, dinner parties, or family gatherings. Its vibrant colors and rich flavors are sure to impress your guests, while also providing a healthy, vegetarian option for those with dietary preferences or restrictions.

Balancing Flavors for a Memorable Dish

The key to a successful stuffed squash is balancing the sweetness of the squash with savory ingredients like feta, herbs, and nuts. The tang of the red wine vinegar and the heat from the chili create a harmonious contrast that elevates the dish. Careful attention to flavor balance ensures that every bite is satisfying and memorable.

Conclusion

Roasted stuffed squash with herby pistachio salsa is a beautiful, flavorful dish that combines seasonal vegetables, fresh herbs, and nuts to create a satisfying meal. Whether you are following a vegetarian diet or simply looking for a delicious way to enjoy squash, this recipe offers a healthy and delicious solution. The combination of roasted squash, fragrant rice, tangy feta, and crunchy pistachios makes for a dish that is both nourishing and satisfying, perfect for any occasion.