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Stuffed Summer Squash with Herbed Quinoa: Cooling Ayurvedic Recipe
Warm summer weather benefits from meals that provide grounding substance without creating heaviness or excess digestive heat.
This Stuffed Summer Squash with Herbed Quinoa features tender roasted squash filled with fluffy white quinoa, fragrant cilantro, mint, parsley, and toasted sunflower seeds.
Sweet, light, and easy to absorb, this traditional Ayurvedic main dish soothes Pitta dosha, protects the digestive fire, and provides clean energy for the system.
Prep Time:
Serves:
60 minutes, depending on the thickness of the squash
2 Servings
Ingredients
¼ cup dry quinoa, rinsed
½ cup water
½ teaspoon ground coriander
Pinch of black pepper
Pinch of pink salt
2 medium zucchini or 4 small pattypan squash
2 teaspoons ghee (or make your own ghee) or olive oil
2 tablespoons finely chopped cilantro
2 tablespoons finely chopped mint
1 tablespoon finely chopped parsley
2 tablespoons sunflower seeds
¼ teaspoon pink salt
1 tablespoon lime juice
2 tablespoons water
Optional garnish:
Additional fresh herbs
Lime juice
Extra sunflower seeds
Preparation
Preheat the oven to 375°F (190°C).
Combine the quinoa, water, coriander, black pepper, and salt in a small saucepan.
Bring to a boil.
Reduce heat to low, cover, and simmer for 12–15 minutes (18-20 minutes for tri-color or red quinoa), until the water is absorbed.
Remove from heat and let sit, covered, for 5 minutes.
Fluff with a fork and allow to cool slightly before mixing with the herbs.
While that's cooking, toast the sunflower seeds for the stuffing preparation, either in the oven or in a dry skillet on the stove. Watch them closely as they can burn easily.
Slice the zucchini in half lengthwise. If using pattypan squash, cut off the tops.
Scoop out some of the flesh, leaving a sturdy shell about ¼ inch thick. Finely chop the removed squash flesh and set aside.
Place the squash shells in a baking dish.
Heat the ghee or oil in a small skillet over medium heat.
Add the chopped squash flesh and cook for 5–6 minutes until softened.
Transfer the cooked squash to a bowl and stir in the cooked quinoa, cilantro, mint, parsley, sunflower seeds, coriander, salt, lime juice, and water.
Fill the squash shells generously with the quinoa mixture.
Cover the baking dish loosely with foil.
Bake for 25–35 minutes, or until the squash is tender and the filling is warmed through (check the center of the squash shell to make sure it is cooked).
Remove the foil and bake an additional 3-5 minutes to allow the top of the filling to crisp up a little bit.
Remove from the oven and allow to cool for a few minutes before serving.
Garnish with additional herbs, sunflower seeds, or lime juice if desired.
Enjoy as a side with the French Lentil Dal or Lemony Mung Dal Soup. Top with Fresh Cilantro Sauce or Pitta-Balancing Coconut Chutney.
Dosha Adjustments
Adjustments for Vata
Vata types can make this dish grounding by serving stuffed squash warm with extra ghee, a sprinkle of sea salt, and a pinch of black pepper. Tender summer squash and soft quinoa provide soothing, easy-to-digest comfort for airy energy.
Adjustments for Pitta
This recipe is naturally pacifying for Pitta due to the cooling summer squash, quinoa, and fresh cilantro. Keeping spices mild allows the sweet, astringent qualities of the whole grains and tender squash to cool internal heat.
Adjustments for Kapha
Kapha types can enjoy this stuffed squash by preparing it with sesame oil instead of ghee, adding extra black pepper, and garnishing with fresh chili. The light, dry structure of quinoa helps kindle digestion without creating heaviness.
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