Vegetarian Stuffed Squash

I love this dish because it's so easy to make and you really don't need any sides with it. The squash is filled with a combination seasoned rice and vegetables and then cooked in a flavorful tomato sauce.

Nutritional info
per serving

Calories 98
Fat 1g
Saturated fat 0g
Carbohydrates 20g
Sodium 1241mg
Fiber 4g
Protein 5g
Cholesterol 0mg

Vegetarian Stuffed Squash

8 stuffed zucchini
Prep time: Cook time: Total time:


  • 8 (5-in.) light green zucchini
  • 1 cup long-grain rice, rinsed
  • 1 large tomato, finely diced
  • [1/2] large green bell pepper, ribs and seeds removed, and finely chopped
  • 2 TB. minced garlic
  • 2 tsp. salt
  • 1 tsp. ground black pepper
  • 4 cups plain tomato sauce
  • 2 cups water
  • 1 tsp. dried mint


Trim off tops of zucchini, and hollow out zucchini. Set aside.

In a large bowl, combine long-grain rice, tomato, green bell pepper, 1 tablespoon garlic, 1 teaspoon salt, and [1/2] teaspoon black pepper.

Loosely stuff each zucchini with 3 or 4 tablespoons rice mixture. Do not overstuff.

In a large, 3-quart pot over low heat, combine tomato sauce, water, remaining 1 tablespoon garlic, remaining 1 teaspoon salt, remaining [1/2] teaspoon black pepper, and mint.

Add stuffed zucchini to tomato sauce, cover, and cook over low heat for 1 hour.

Serve warm.

Tasty Tip
Instead of rice, you can use bulgur wheat (grind #2) as a healthy, flavorful alternative.

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