UA Cooperative Extension - Nutrition Network

Stuffed Acorn Squash

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April 22, 2016

  • Prep: 34 mins
  • Cook: 50 mins
  • 34 mins

    50 mins

    1 hr 24 mins

  • Yields: 4 servings

Ingredients

2 acorn squash or 1 medium sugar pumpkin

½ medium onion, chopped small

2 cloves garlic, minced

1 teaspoon olive oil or canola oil

1 cup dry brown rice and lentil mix (½ cup each)

2 cups vegetable broth, chicken broth or water

1 teaspoon black pepper

1 bay leaf

½ teaspoon dried thyme or sage

1 cup chopped greens (spinach, kale, and/or swiss chard)

½ cup low fat cheese like parmesan or mozzarella

Directions

Wash hands well with soapy and warm water. Wash produce thoroughly.

Preheat oven to 350°F. Cut squash in half and remove the seeds and pulp.

Place squash face down on a baking sheet. Bake squash for 30-45 minutes, until fork tender.

While your squash is baking. In a medium saucepan, fry onion and garlic in oil until soft, about 5 minutes.

Pour in brown rice and lentils, stir constantly. Toast rice and lentils with onion and garlic for 1-2 minutes until nutty and fragrant.

Pour in vegetable broth, pepper, bay leaf, and thyme or sage. Stir mixture and bring to a boil.

Once mixture begins to boil, cover pot with a lid and reduce heat to a simmer. Set timer for 45 minutes and cook covered until all moisture is absorbed.

When rice mixture is cooked, transfer into a large bowl. Add greens to hot rice mixture and toss with a fork. The hot rice mixture will begin to cook the greens. Set aside.

When fork tender, remove squash from oven and pack rice mixture into squash halves. Sprinkle cheese on top.

Serve immediately or place back in the oven for 5-10 minutes to melt cheese.

USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. The University of Arizona is an equal opportunity, affirmative action institution. The University does not discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.

Persons with a disability may request a reasonable accommodation, such as a sign language interpreter, by contacting The University of Arizona Disability Resource Center at 520-621-3268 or drc-info@email.arizona.edu. To request an ASL interpreter, visit http://drc.arizona.edu/about/request-interpreter. Requests should be made as early as possible to allow time to arrange the accommodation.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401.

This institution is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Jeffrey C. Silvertooth, Associate Dean & Director, Economic Development & Extension, College of Agriculture Life Sciences, The University of Arizona. The University of Arizona is an equal opportunity, affirmative action institution. The University does not discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.

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Nutrition Facts

Serving Size1/2 acorn squash
Calories310
Sodium210mg
Iron4mg
Protein14g
Cholesterol0mg
Total Fat2.5g
Saturated Fat0g
Folate155mcg
Calcium194mg
Percent calories from fat7
Total Carbohydrates61g
Dietary Fiber12g