Patty pan squash, also known as scallop squash, is a small, round summer squash with a mild flavor and tender flesh. This low calorie vegetarian stuffed patty pan squash recipe transforms these cute veggies into a satisfying, nutrient-dense meal that’s perfect for a light lunch or dinner. The stuffing combines wholesome vegetables, herbs, and a touch of cheese, making it flavorful without adding many calories.
Ingredients
- 4 medium patty pan squashes (about 1 pound total)
- 1/2 cup finely chopped onion
- 2 cloves garlic, minced
- 1 small red bell pepper, finely diced
- 1 medium tomato, seeded and diced
- 1/2 cup cooked quinoa (or brown rice as substitute)
- 1/4 cup canned black beans, drained and rinsed
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh basil
- 1/4 cup reduced-fat feta cheese, crumbled
- 1 teaspoon olive oil
- Salt and freshly ground black pepper, to taste
- 1/4 teaspoon smoked paprika (optional, for depth)
- Non-stick cooking spray or a little olive oil for greasing
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a baking dish with non-stick spray or olive oil.
- Wash the patty pan squashes thoroughly. Slice off the top “lid” of each squash and carefully scoop out the seeds and some of the flesh to create a cavity, leaving about 1/4 inch of flesh around the edges. Reserve the scooped-out flesh.
- Finely chop the reserved squash flesh and set aside.
- Heat olive oil in a medium skillet over medium heat. Add the onion and garlic, sautéing until softened and translucent, about 3-4 minutes.
- Add the diced red bell pepper and reserved squash flesh to the skillet. Cook, stirring occasionally, until tender, about 5 minutes.
- Stir in the diced tomato, cooked quinoa, black beans, parsley, basil, smoked paprika (if using), salt, and pepper. Cook for another 2-3 minutes until the mixture is heated through and well combined.
- Remove the skillet from heat and stir in the crumbled feta cheese. Taste and adjust seasoning if needed.
- Place the hollowed patty pan squashes in the prepared baking dish. Spoon the filling evenly into each squash cavity, pressing gently to pack the filling.
- Place the reserved squash tops back on as lids, if desired, or leave open-faced for a slightly roasted top.
- Bake in the preheated oven for 20-25 minutes, or until the squash is tender when pierced with a fork and the filling is heated through.
- Remove from oven and let cool for 5 minutes before serving.
Tips
- Squash selection: Choose patty pan squashes that are firm and free of blemishes. Smaller to medium-sized ones tend to have a sweeter, more tender flesh.
- Substitutions: If you don’t have quinoa, use cooked bulgur, couscous, or brown rice. For a vegan option, skip the feta or substitute with crumbled tofu or vegan cheese.
- Don’t overstuff: Leave some space when filling the squash to prevent the stuffing from spilling over during baking.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently to avoid drying out the squash.
Serving Suggestions
This stuffed patty pan squash pairs well with a crisp green salad dressed with lemon vinaigrette or a light cucumber yogurt raita for extra freshness. For a heartier meal, serve alongside whole grain bread or a small bowl of lentil soup. Garnish with additional fresh herbs like basil or parsley for a pop of color and flavor.
Variations
You can customize this recipe in many ways to suit your taste or what’s available in your pantry. Swap the black beans for cooked chickpeas or lentils to vary the protein source. Add chopped mushrooms or zucchini into the filling for extra veggies. For a Mediterranean twist, include kalamata olives and sun-dried tomatoes. If you prefer a bit of heat, add a pinch of red pepper flakes or diced jalapeño to the sautéed vegetables.
Storage and Reheating
Store any leftover stuffed patty pan squashes in an airtight container in the refrigerator for up to 3 days. To reheat, place in an oven-safe dish covered loosely with foil and warm at 350°F (175°C) for about 15-20 minutes until heated through. Alternatively, microwave on medium power in 1-minute bursts until warm, but be cautious not to overcook and dry out the squash. This recipe does not freeze well due to the delicate texture of the squash after baking.
Frequently Asked Questions
Can I prepare the stuffing in advance?
Yes, you can prepare the stuffing up to one day ahead and store it in the refrigerator. When ready to cook, stuff the squashes and bake as directed. This saves time on busy days and allows flavors to meld.
What if I can’t find patty pan squash?
If patty pan squash isn’t available, you can substitute small round zucchini or even hollowed-out bell peppers. The cooking time may vary slightly depending on the vegetable’s thickness.
Is this recipe suitable for vegans?
To make this recipe vegan, omit the feta cheese or replace it with a plant-based cheese alternative or crumbled tofu seasoned with a little lemon juice and salt for tang.
How can I reduce the sodium content?
Use low-sodium or no-salt-added canned beans and reduce or omit added salt, relying instead on fresh herbs and spices for flavor. Choosing a low-sodium cheese or skipping cheese altogether can also help lower sodium.
Can I add nuts or seeds to the filling?
Yes, adding toasted pine nuts, chopped walnuts, or sunflower seeds can introduce a pleasant crunch and additional nutrients. Add them after cooking the vegetables to maintain texture.
How do I know when the squash is done?
The squash is done when a fork easily pierces the flesh without resistance, and the filling is hot throughout. Baking times may vary slightly depending on the size of your squash.
This low calorie vegetarian stuffed patty pan squash recipe offers a delightful way to enjoy summer squash packed with wholesome ingredients and vibrant flavors. It’s easy to customize and perfect for anyone looking to eat lighter without sacrificing taste.
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