West Indies Savory Stuffed Summer Squash
Bring a taste of the Caribbean to your table with this vibrant and flavor-packed recipe for West Indies Savory Stuffed Summer Squash. Perfectly roasted summer squash halves cradle a hearty filling of black beans, ripe tomatoes, green bell peppers, and a medley of warm spices like cumin, paprika, and allspice. For those who love a touch of heat, a finely minced scotch bonnet pepper adds an optional fiery kick. Finished with a sprinkle of parsley and a side of zesty lime wedges, this dish is a perfect balance of savory, aromatic, and tangy flavors. Ideal as a plant-based main course or a stunning side dish, this easy-to-make recipe is ready in just under an hour, making it a wholesome addition to your weeknight meal rotation or weekend gatherings.
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Recipe Information
Ingredients
- 4 pieces summer squash (medium-sized)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium green bell pepper, diced
- 1 large ripe tomato, diced
- 1 cup black beans, cooked and drained
- 1 small scotch bonnet pepper, finely minced (optional)
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 0.5 teaspoon allspice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup breadcrumbs
- 2 tablespoons fresh parsley, chopped
- 1 piece lime, cut into wedges (for serving)
Instructions
Preheat your oven to 375°F (190°C) and grease a baking dish large enough to hold the stuffed squash.
Cut each summer squash in half lengthwise and use a spoon to scoop out the flesh, leaving a 1/4-inch thick shell. Reserve the scooped-out flesh and set the shells aside.
Chop the reserved squash flesh into small pieces and set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until fragrant and softened, about 3 minutes.
Add the chopped squash flesh, diced green bell pepper, and scotch bonnet pepper (if using). Cook for about 5 minutes until the vegetables are tender.
Stir in the diced tomato, black beans, cumin, paprika, thyme, allspice, salt, and black pepper. Cook for an additional 5 minutes, stirring occasionally, until the mixture is well combined and slightly thickened.
Remove the skillet from the heat and stir in the breadcrumbs and fresh parsley. Mix well to create the stuffing.
Spoon the stuffing mixture into the hollowed-out summer squash halves, pressing gently to pack the filling.
Arrange the stuffed squash in the prepared baking dish and cover with aluminum foil.
Bake in the preheated oven for 25 minutes. Then, remove the foil and bake for an additional 10 minutes until the squash is tender and the tops are golden brown.
Serve the stuffed squash warm, garnished with lime wedges for an extra burst of flavor.
Nutrition Facts
Calories |
225 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 353 mg | 15% | |
| Total Carbohydrate | 34.0 g | 12% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 6.9 g | ||
| Protein | 8.2 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 78 mg | 6% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 681 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
