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Heart Healthy Tips
Quinoa Stuffed Yellow Squash

Quinoa Stuffed Yellow Squash


6 medium (4 large) whole yellow squash
1/2 cup dry quinoa (rinsed)
1 cup water
3 or 4 Roma tomatoes (cut in half lengthwise, skin on)
1 green bell pepper (chopped)
1 medium or 1/2 a large red onion (chopped)
3–4 cloves garlic (minced)
1 tablespoon fresh rosemary (minced), or 1 tsp dried rosemary
Olive oil
Approximately 1/2 tsp salt
Ground pepper as desired
Approximately ¼ cup Shredded parmesan cheese
Crushed red pepper (optional)

  • Preheat oven to 400 degrees.
  • Prepare the squash by washing and cutting off the inedible ends. Save and chop up the squash tops.
  • Slice the squash in half lengthwise and scrape out the inside contents using a spoon. Save the inside contents to be used in the filling.
  • Coat the squash shells with a small amount of olive oil and season with ground pepper.
  • Grease a baking sheet with olive oil.
  • Place the squash shells in a baking pan to be baked at the same time as the tomatoes.
  • Place the tomato halves in a baking pan greased with olive oil skin side up.
  • The tomatoes will bake for approximately 20 minutes or until tomatoes are very soft. Set aside.
  • The squash shells will bake for approximately 20 to 25 minutes or until tender. Set aside.
  • While squash and tomatoes are baking, heat approximately 1 to 2 tbsp of olive oil in a pan. Add the squash contents and stems. Season with 1/4 tsp salt and pepper and sauté over medium heat until squash stems are tender and the water is cooked out. Set aside.
  • In a large pan, heat approximately 1 to 2 tbsp olive oil on medium heat. Add the chopped onion. Saute the onions until translucent. Next, add the green pepper, garlic, rosemary, 1/4 tsp salt and pepper and sauté together until peppers are tender. Reduce to low heat.
  • Prepare quinoa for cooking by placing in a strainer and rinsing with cold water for about 1 or 2 minutes.
  • Add the rinsed quinoa along with 1 cup of water to the sautéed onion, green pepper, garlic, and rosemary mixture. Bring mixture to a boil. Reduce heat, cover and simmer for approximately 10–15 minutes or until the quinoa seeds are tender but still have a “bite” to them.
  • Next, stir in the previously sautéed squash contents and the baked tomatoes in to your quinoa mixture. Stir together and heat through to allow the flavors to come together.
  • Fill the pre-baked squash shells with the completed quinoa mixture.
  • Garnish with shredded parmesan cheese and a small amount of crushed red pepper if desired. Place back in the oven to allow parmesan cheese to melt on top.

Serves 8–12. Enjoy!

Recipe Tidbits

  • Quinoa seeds are an excellent source of dietary fiber and protein.
  • Quinoa also contains calcium, B vitamins, phosphorus and iron.
  • Keep your quinoa well sealed and in a cool, dry and dark place for optimal freshness such as your pantry.
  • Summer squash and bell peppers are both great sources of vitamin C.
  • When selecting your squash and bell peppers, they should feel heavy for their size and bright in color.
  • Store your squash in the refrigerator and they are best used within 3 to 4 days.
  • You should also refrigerate bell peppers and they should be used within 5 days.
  • Tomatoes are a great source of vitamin A and Vitamin C.
  • If you are planning on using your tomatoes within the span of a week, they are best stored out of direct sunlight and at room temperature.
  • Garlic is a great way to add strong flavor to many dishes.
  • Garlic should be kept in a cool dark place.
  • Garlic can last for several weeks.
  • It is not necessary to refrigerate whole garlic.
  • Rosemary has a distinct piney aroma and provides a complimentary fresh flavor to many dishes.

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