Stuffed Squash with Rice and Black Olives


  • 1 cup (250g) U.S. grown brown rice, cooked according to package - cooled
  • 1 medium spaghetti squash, trimmed and de-seeded
  • 2 tbsp (30 mL) olive oil
  • ½ medium onion, diced
  • 3 garlic cloves, minced
  • 1 tsp (10g) dried basil
  • ½ tsp (3g) smoked paprika
  • ½ tsp (3g) chili flakes
  • ½ tsp (3g) thyme
  • 1 can of fire roasted tomatoes (or diced tomatoes)
  • 1 can black California Ripe Olives
  • ⅔ cup (65g) feta or goat cheese, separated
  • Salt & pepper, to taste
  • ½ cup (50g) cilantro, roughly chopped
  • fresh lime x scallions for garnish


  1. Cook rice according to package. Cool. Steam spaghetti squash (quickest method). Once fork
    tender, carefully place on baking sheet.
  2.  Meanwhile in a large pan, heat oil and sauté onions, garlic and spices until soft and fragrant.
    Add in can of tomatoes and gently bring to a boil. Add in rice, olives and ½ of the cheese.
    Taste and season with salt &and pepper accordingly.
  3. Preheat oven to 400°F (205°C).
  4. Using a fork, loosen the “spaghetti” in the squash. Stuff with rice and olive heaven (filling).
  5. Top with remaining cheese and roast for 7 minutes in oven. Finish with a little
  6. Garnish with scallions, a squeeze of lime and cilantro! Such a hearty and simple meal, sure to
    impress the pickiest of eaters.
Recipe by:

Chef & Nutritionist Rachel Bies.

Developed in collaboration with USA Rice.