Prep & Cooking Time: 50 mins
Type: Main Meal
Tools: Chopping board, sharp knife, paring knife, large spoon, parchment paper, baking tray, colander, small dish, frying pan with lid
Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C, E & K, carbohydrates, protein, fibre, calcium, iron, magnesium, potassium, is low in added salt and sugars and (per serving) is low in saturated fats!
Like our other recipes here at Eat2Health, the ingredients are not dripping in oil! Eating this stuffed squash is almost like eating a taco, it’s just missing the ‘crunch factor’ and of course the infamous stains down the front of your t-shirt!
We think the hardest part about this recipe was preparing the squash (at least for us)! Other than that it’s smooth sailing…straight into a mouthful of delicious ‘Mexican’ tastes and textures.
Happy cooking everyone! 🙂
800g Butternut Squash
5ml Olive Oil
Low-fat Cooking Oil
140g White Onion
8g Garlic Clove
170g Red Bell Pepper
400g Tin Black Beans
3g Fresh Coriander
1g Chilli Flakes
1g Chilli Powder
10g Ground Cumin
6g Ground Coriander
3g Dried Onion Powder
1g Garlic Powder (unsalted)
Salt and Ground Black Pepper
20g Tomato Puree
75g Avocado Pear (approx ½ of a small variety)
20g Green Olives
15g Cherry Tomatoes
20g Sweet Corn Kernels (tinned or fresh)
50g Mild Salsa
80g Soya Yoghurt (plain/unsweetened)
1g Cumin Seeds
Heat the oven to 190°C/375°F. Line a baking tray with a silicone mat or some parchment paper.
- Wash, trim the ends and then halve the squash. Tip: I a sharp bread knife can also be used to (safely!) cut through the squash.
- De-seed; reserving and roasting the seeds later is optional! Tip: A quick job with a paring knife for this step (but feel free to use a spoon if you prefer).
- Hollow out each side (just enough to form a shallow ‘boat shape’); please do not discard these bits of flesh. Tip: Paring knife or large spoon? Both can be used to scrape out the flesh!
- Place the squash flesh side down onto the tray. Place the extra bits of flesh along side them. Rub both sides of the squash with oil. Spray some low-fat cooking oil on the bits of reserved flesh. Place the baking tray onto the middle oven shelf. Roast for about 20 mins.
In the meantime…
- Peel and dice the onion. Peel and mince the garlic. Wash, remove the stem, de-seed and dice the bell pepper. Wash and drain the beans. Wash, dry and roughly chop the coriander. Place the chilli flakes, chilli powder, ground cumin and coriander, dried onion and garlic powder into a small dish; season it with some salt and pepper to taste. Place the purée into a small dish.
- Meanwhile, remove the baking tray from the oven. Collect the extra bits of flesh and place them into a small dish. Place the baking tray back into the oven. Continue to roast the squash for another 10-15 mins, or until the flesh has softened. NB: Ours took 35 mins in total.
- Chop the avocado into two halves; carefully remove the stone and peel and then roughly chop it. Drain and slice the olives. Wash, remove the stem and then dice the tomatoes. Drain and rinse the sweet corn; if using a fresh cob, remove the kernels from the cob, rinse and then cook before use.
- Meanwhile, prepare the filling. Heat a non-stick frying pan or wok over a medium-low heat. Tip: Once hot, add a little water, a little at a time to steam-fry the vegetables. Add the onion and the garlic first, cover with a lid and gently steam-fry for 2 mins, or until softened. Stir and add a little more water occasionally to prevent the vegetables from sticking (continue this step as you add more vegetables).
- Add the peppers, reserved squash flesh and the dish of spices and seasoning’s. Stir together. Cover and steam-fry for approximately 4-5 mins.
- Add the beans, fresh coriander, purée and the remaining water. Stir together. Cover with a lid. Steam-fry for a further 2-3 mins; remove from the heat. Season it with some salt and pepper to taste. Add any additional spices if you prefer.
Remove the roasted squash from oven.
- Transfer it onto a serving plate. Stuff each piece of squash with the bean filling. Tip: Silicone or heavy-duty oven gloves are perfect for this step!
- Top with some salsa.
- Add the yoghurt, avocado, olives, tomatoes and cumin seeds!
- Use your favourite type of bean! Try some pinto or black-eyed beans!
- Grate a small portion of vegan cheese and sprinkle it over top; allow it to melt in the oven 5 mins before serving.
- Make your own salsa instead of using a store bought one. Tip: this will allow you to regulate the sugar, salt and your spice preferences!
- Top it with some homemade guacamole instead of avocado.
- Swap the type of onion or olives!
- Garnish it with some fresh coriander or parsley leaves.
- Top it with a diced red chilli pepper or jalapeños for an extra kick!