¼ cup uncooked rye berries
2 cups water
1 teaspoon reduced sodium vegetable broth base
10 saﬀron threads, crushed
2 medium (about 7 inches long) yellow summer squash (e.g., straightneck; see Notes)
1 teaspoon extra virgin olive oil
½ small yellow onion, ﬁnely diced
½ medium green bell pepper, ﬁnely diced
½ cup ﬁnely chopped mushrooms
1 medium garlic clove, minced
Dash of freshly ground black pepper
2 tablespoons minced fresh parsley, plus more for garnish, optional
- Place the rye berries in a small pot with the water and broth base. Cover with a lid and cook over medium heat for 30 minutes, stirring occasionally. Add the saﬀron, cover, and cook for an additional 10 minutes, stirring occasionally. Replace water lost to evaporation as needed to prevent burning. When ﬁnished, drain any leftover liquid and set the rye berries aside.
- Meanwhile, slice the squash horizontally in half and scoop out their interiors (see Notes), leaving about one inch of ﬂesh around the peel. Place in a small baking dish, hollow side up.
- Preheat the oven to 350°F.
- Heat the olive oil in a small sauté pan or skillet over medium heat. Add the onion and cook for 2 minutes. Add the bell pepper, mushrooms, and garlic and sauté for an additional 4 minutes.
- Add the black pepper, parsley, hazelnuts, and cooked rye berries to the vegetable mixture and mix well.
- Mound the rye berries–vegetable ﬁlling into the cavity of each summer squash (approximately ¼ cup for each squash). Add ½ inch of water to the bottom of the baking dish.
- Cover the baking dish with foil and bake for 30 minutes.
- Uncover and bake for an additional 10 minutes, until the ﬁlling is browned and the squash is tender. If desired, garnish with additional parsley and chopped hazelnuts before serving.
Notes: Try to select smooth, straight yellow squash for this recipe, so that they are easy to ﬁll and lie ﬂat in the baking dish. Don’t discard the unused squash pulp; use it in another dish.
Variations: Substitute uncooked ¼ cup quinoa (a gluten-free alternative) for the rye berries, and cook with 1 cup water for 20 minutes, according to directions in step 1. And/or substitute medium zucchinis or large bell peppers for the yellow squash.
Recipe courtesy of Sharon Palmer, from Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes
fat: 11g (saturated fat: 1g)