Delicious Wild Rice Stuffed Acorn Squash: A Cozy, Nutritious Recipe
Discover a comforting wild rice stuffed acorn squash recipe filled with flavor, nutrition, and perfect for fall gatherings.
Wild Rice Stuffed Acorn Squash: Nutritious Comfort Food for Every Table
As autumn arrives, comfort and nutrition come together with this wild rice stuffed acorn squash recipe. Combining earthy squash, aromatic wild rice, vegetables, and festive cranberries, this dish is hearty, satisfying, and loaded with health benefits. Whether you’re seeking a robust vegetarian centerpiece or a flavorful side, this recipe is designed to nourish and delight.
Table of Contents
- Why You’ll Love This Stuffed Acorn Squash
- Health Benefits of Acorn Squash
- Ingredients You Need
- Step-by-Step Instructions
- Tips, Make-Ahead, and Customizations
- Serving Suggestions and Storage
- Nutrition Information
- FAQs
Why You’ll Love This Stuffed Acorn Squash
- Seasonal & Cozy: Perfect warm dish for fall or winter dinners, Thanksgiving, or meatless celebrations.
- Colorful & Inviting: Features rich orange squash, vibrant cranberries, and earthy wild rice for an eye-catching plate.
- Nutritious & Balanced: Loaded with plant-based protein, healthy fiber, and micronutrients for a satisfying, energizing meal.
- Vegan-Friendly: Can be made fully vegan and gluten-free with simple swaps.
- Versatile: Delicious as a main course, hearty lunch, or festive side dish.
Health Benefits of Acorn Squash
Acorn squash isn’t just a delicious autumn vegetable—it’s also a nutritional powerhouse. Here’s a closer look at why it deserves a place in your kitchen:
- Rich in Fiber: Each serving provides about 9 grams of dietary fiber, supporting digestive health and promoting regularity.
- High in Antioxidants: Acorn squash contains carotenoids like beta-carotene and zeaxanthin, which help fight free radicals and reduce the risk of chronic disease.
- Vitamin Powerhouse: Offers vitamins C, A (as beta-carotene), B6, and folate—all crucial for immune function, vision, bone health, and more.
- Essential Minerals: A great source of potassium, magnesium, iron, and manganese for heart and muscle health.
- Low Glycemic Load: The low glycemic load (GL 3–5 per serving) makes it suitable for blood sugar management.
- Supports Heart Health: Thanks to potassium, magnesium, and fiber, acorn squash can help manage blood pressure and cholesterol levels.
- Immune Boosting: Vitamin C strengthens the immune system and accelerates recovery from illness.
Nutrition Facts: Acorn Squash (1 cup cooked, cubed)
| Nutrient | Amount |
|---|---|
| Calories | 115 kcal |
| Carbohydrates | 29.9 g |
| Protein | 2.3 g |
| Fat | 0.3 g |
| Fiber | 9 g |
| Vitamin C | 22 mg |
| Potassium | 896 mg |
| Magnesium | 88 mg |
Ingredients You Need
This recipe is simple but robust, built with wholesome, easy-to-find ingredients. Customize it as you like!
- Acorn Squash: Look for squash with deep green skin and a patch of orange; it should feel heavy for its size.
- Wild Rice Blend: Nutty and aromatic, wild rice enriches the filling, adding texture and protein.
- Vegetables: Onion, celery, and carrot bring aromatic flavor and extra nutrition.
- Apple: Balances the savory filling with a gentle sweetness.
- Dried Cranberries: Add tart, chewy pops of color and a festive flavor (optional: use raisins or chopped dried apricots).
- Toasted Pecans: Provide a buttery crunch and healthy fats (substitute walnuts or sunflower seeds).
- Fresh Parsley or Sage: Herbs brighten the dish and enhance its aroma and flavor.
- Broth: Use vegetable or chicken broth for simmering the rice and moistening the filling.
- Olive Oil or Plant-Based Butter: For sautéing vegetables and roasting squash halves.
- Seasonings: Salt, pepper, garlic, and optional cinnamon for warmth.
Step-by-Step Instructions
Prepare a show-stopping centerpiece with these straightforward steps.
1. Roast the Acorn Squash
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Slice each acorn squash in half lengthwise. Scoop out and discard seeds.
- Brush the cut sides with olive oil and sprinkle lightly with salt and pepper.
- Place cut-side down on the prepared baking sheet.
- Roast for 30–40 minutes, or until flesh is tender and golden around the edges.
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2. Prepare the Wild Rice Filling
- While the squash roasts, prepare wild rice according to package instructions, substituting water with broth for extra flavor.
- In a large skillet, heat olive oil over medium heat. Sauté onion, carrot, and celery for 6–8 minutes, until softened.
- Stir in apples and garlic, cook 2 minutes longer until fragrant.
- Remove from heat; mix in cooked wild rice, cranberries, toasted pecans, parsley, and additional seasonings to taste. Moisten with extra broth if needed so the filling is not dry.
3. Stuff and Bake
- When the squash halves are cool enough to handle, turn them cut-side up and gently scrape some flesh to create more room for filling (optional—leave a thick border for stability).
- Fill each squash cavity generously with rice mixture, mounding slightly.
- Return stuffed squash to the baking sheet. Cover with foil and bake at 400°F for 15–20 minutes, until heated through.
- Remove foil and bake 5 minutes longer to crisp the tops.
Tips, Make-Ahead, and Customizations
- Make-Ahead Option: Prep the filling and roast the squash up to 2 days in advance. Assemble and bake when ready to serve.
- Add Protein: Stir in cooked lentils, chickpeas, or sautéed vegan sausage for more protein.
- Go Nut-Free: Omit pecans or substitute with roasted pumpkin seeds.
- Flavor Variations: Use currants, dried cherries, or diced apricots instead of cranberries. Try rosemary or thyme for a new herbal twist.
- For Cheese Lovers: Top with crumbled feta or goat cheese just before serving (not for strict vegan).
- Gluten-Free: This dish is naturally gluten-free if your broth and rice are certified gluten-free.
Serving Suggestions and Storage
- As a Main Dish: Pair with a crisp green salad and roasted Brussels sprouts for a complete meal.
- Holiday Side: Place on a Thanksgiving or holiday table alongside other seasonal favorites.
- Lunch Leftovers: Enjoy chilled or reheated for a fiber-rich desk lunch.
- Storing: Refrigerate leftovers in an airtight container for up to 4 days. To reheat, cover with foil and warm in a 350°F oven until heated through.
- Freezing: Freeze stuffed squash tightly wrapped for up to 2 months. Thaw in the fridge before reheating.
Nutrition Information (per serving, approximate)
| Calories | Carbs | Fiber | Protein | Fat |
|---|---|---|---|---|
| 320 | 57g | 11g | 7g | 9g |
Values will vary by specific ingredients and portion size. This dish is low in saturated fat and sugars while being rich in vitamin C, potassium, and fiber.
Frequently Asked Questions (FAQs)
Can I make this recipe ahead of time?
Yes! Both the squash and filling can be prepared up to 2 days in advance. Stuff and reheat in the oven just before serving.
Is this recipe vegan and gluten-free?
This stuffed acorn squash is naturally gluten-free as long as you use certified gluten-free broth and rice. To keep it vegan, use olive oil or vegan butter and avoid adding cheese.
What is the best way to cut acorn squash?
Use a sturdy chef’s knife to carefully cut the squash in half lengthwise. Scooping out the seeds is easier with a metal spoon. If the squash is too hard to cut, microwave each whole squash for 2–3 minutes to soften the skin slightly.
Can I use a different type of rice?
Absolutely. Substitute wild rice with brown rice, quinoa, or a blend for different flavors and textures.
How do I know when acorn squash is cooked?
The flesh is ready when you can easily pierce it with a fork, and the edges are slightly golden and caramelized.
Variations and Extras
- Add Harvest Vegetables: Incorporate diced mushrooms, kale, or spinach for extra nutrition.
- Sweet & Savory: Sprinkle a touch of cinnamon or nutmeg in the filling for fall sweetness.
- Spicy Kick: A pinch of red pepper flakes or diced jalapeño provides gentle heat.
- For Extra Texture: Top with pumpkin seeds or toasted breadcrumbs.
Final Thoughts
Wild rice stuffed acorn squash celebrates the season with its vibrant color, complex flavors, and nourishing ingredients. Whether as a holiday highlight or a wholesome weeknight meal, its satisfying blend of plant-based goodness makes it a staple worth repeating every fall and winter. Serve it to impress your guests—or treat yourself to a bowl of comfort and health.
References
- https://www.healthline.com/nutrition/acorn-squash
- https://www.webmd.com/diet/health-benefits-acorn-squash
- https://getcurex.com/diabetes-blog/acorn-squash-glycemic-index-nutrition-facts
- https://health.clevelandclinic.org/benefits-of-squash
- https://health.ucdavis.edu/blog/good-food/health-benefits-of-winter-squash-and-ways-you-can-cook-them/2023/11
- https://www.denverhealthmedicalplan.org/blog/food-month-acorn-squash
- https://fruitsandveggies.org/blog/nutritional-value-half-acorn-squash-eat-skin/
- https://www.organicvalley.coop/blog/health-benefits-of-squash/
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