Stuffed Squash with Butter Bean Quinoa

Ingredients

• 1 medium Kabuka Squash (or Butternut Squash) (about 1.5 kg, halved and seeded)
• 2 tbsp Olive Oil (for drizzling on squash and sautéing)
• 1 small Red Onion (finely chopped)
• 2 pieces Garlic Cloves (minced)
• 1 cup Cherry Tomatoes (halved; sweet variety preferred)
• 1 tbsp Tomato Paste (optional, for extra depth)
• 1 can Butter Beans (canned) (400 g, drained and rinsed)
• 1/2 cup Vegetable Broth (low‑sodium)
• 1 cup Kale (stems removed, finely chopped)
• 2 tbsp Soft Cheese (e.g., cream cheese) (optional, for extra creaminess)
• 1 cup Cooked Quinoa (pre‑cooked, warmed before serving)
• 1/4 cup Feta Cheese (crumbled)
• 2 tbsp Pine Nuts (toasted)
• 1 tbsp Fresh Parsley (chopped for garnish)
• to taste Salt
• to taste Black Pepper
• 1 tsp Chili Flakes (optional for heat)
• 1 tsp Oregano (dried)
• 2 tbsp Tahini (smooth, good quality)
• 1/4 cup Greek Yogurt (plain, full‑fat)
• 1 tbsp Lemon Juice (freshly squeezed)
• 1 tsp Maple Syrup (for a hint of sweetness)
• 1-2 tbsp Water (to thin dressing)

Instructions

1. Preheat Oven and Prepare Squash

   Preheat the oven to 200°C. Cut the squash in half lengthwise, scoop out the seeds, drizzle each half with a little olive oil, and place cut side down on a parchment‑lined baking tray.

   Time: PT5M

   Temperature: 200°C

2. Roast Squash

   Roast the squash in the preheated oven for 25–30 minutes, until the flesh is fork‑tender and lightly caramelized.

   Time: PT30M

   Temperature: 200°C

3. Chop Aromatics

   While the squash roasts, finely chop the red onion, mince the garlic, and halve the cherry tomatoes.

   Time: PT5M

4. Sauté Onion & Garlic

   Heat 1 tbsp olive oil in a skillet over medium heat. Add the onion and garlic, season with a pinch of salt, black pepper, chili flakes and oregano. Cook, stirring, until softened and fragrant, about 5 minutes.

   Time: PT5M

   Temperature: medium heat

5. Add Tomatoes & Paste

   Stir in the halved cherry tomatoes and tomato paste. Increase heat slightly and cook for 2–3 minutes until the tomatoes begin to soften.

   Time: PT3M

   Temperature: medium‑high heat

6. Incorporate Butter Beans and Broth

   Add the drained butter beans and ½ cup vegetable broth (or water). Bring to a gentle simmer and let cook for 7–10 minutes, allowing the flavors to meld and the liquid to reduce slightly.

   Time: PT10M

   Temperature: medium heat

7. Finish Bean Mix with Greens and Cheese

   Stir in the chopped kale and 2 tbsp soft cheese. Cook for another 2 minutes until the kale wilts. Adjust seasoning with extra black pepper if needed.

   Time: PT2M

   Temperature: medium heat

8. Prepare Tahini‑Yogurt Dressing

   In a small bowl, whisk together Greek yogurt, tahini, lemon juice, a pinch of salt, black pepper, maple syrup and 1 tbsp water. Add water a little at a time until the dressing reaches a pourable consistency.

   Time: PT5M

9. Warm Quinoa

   Place the cooked quinoa in a small saucepan over low heat, stirring until warmed through (about 2 minutes).

   Time: PT2M

   Temperature: low heat

10. Assemble the Stuffed Squash

    Remove the roasted squash from the oven. Slice each half into 4 wedges. Drizzle each wedge with a little butter, then layer a spoonful of warm quinoa, followed by the butter‑bean mixture. Top with crumbled feta, a drizzle of the tahini‑yogurt dressing, toasted pine nuts, chopped parsley and a final splash of olive oil.

    Time: PT5M

Nutrition Facts

Calories

350

Protein

12 g

Carbohydrates

45 g

Fat

12 g

Fiber

8 g

Ingredient Substitutions

• Instead of Kabuka Squash (or Butternut Squash): Butternut squash
• Instead of Olive Oil: Avocado oil, vegetable oil
• Instead of Red Onion: Yellow onion
• Instead of Garlic Cloves: Garlic powder (1 tsp)
• Instead of Cherry Tomatoes: Grape tomatoes, regular tomatoes diced
• Instead of Tomato Paste: Ketchup (1 tbsp)
• Instead of Butter Beans (canned): Lima beans, cooked dried butter beans
• Instead of Vegetable Broth: Water + bouillon cube
• Instead of Kale: Spinach, Swiss chard
• Instead of Soft Cheese (e.g., cream cheese): Greek yogurt (extra)
• Instead of Cooked Quinoa: Couscous, brown rice
• Instead of Feta Cheese: Goat cheese, cotija
• Instead of Pine Nuts: Almond slivers, walnut pieces
• Instead of Fresh Parsley: Cilantro, basil
• Instead of Chili Flakes: Paprika
• Instead of Oregano: Italian seasoning
• Instead of Tahini: Almond butter
• Instead of Greek Yogurt: Regular yogurt
• Instead of Lemon Juice: Lime juice
• Instead of Maple Syrup: Honey

Equipment Needed

• Oven
• Baking Tray
• Parchment Paper
• Sharp Chef’s Knife
• Cutting Board
• Skillet (medium‑size)
• Mixing Bowl
• Measuring Spoons
• Spatula or Wooden Spoon
• Blender or Immersion Blender (optional)
• Small Saucepan (for warming quinoa) (optional)
• Toasting Pan (optional) (optional)

Critical Steps — Do Not Skip

• Roasting the squash until fully tender is essential for a melt‑in‑the‑mouth texture
• Cooking the bean mixture long enough allows the broth to reduce and the flavors to concentrate
• Achieving the right consistency for the tahini‑yogurt dressing prevents it from being too thick or runny

Chef Tips from the Video

• Place the squash cut side down while roasting; this promotes even caramelization.
• Toast pine nuts in a dry skillet over low heat until golden for extra flavor.
• For extra nuttiness, drizzle a tiny amount of extra‑virgin olive oil into the dressing.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for up to 3 days.

Freezer: Squash halves can be frozen after cooking for up to 2 months; reheat in oven.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Roast the squash a day ahead and keep covered in the fridge; reheat before serving.
• Prepare the tahini‑yogurt dressing up to 24 h in advance; store chilled.