I made this vegan stuffed acorn squash recipe for a Food for Life class I was teaching, and it was a huge hit! One participant said they would be perfect for an upscale dinning restaurant. Not only beautiful and delicious, but very nutritious as well.
An acorn squash’s natural shape is perfect for adding stuffing. This delicious vegan roasted and stuffed acorn squash recipe is packed with beta carotene and fiber, and makes a beautiful table display!
Cook squash whole in oven
One trick to cooking acorn squash is to bake them whole, then slice and scrape the seeds out with a spoon. This makes it SO much easier.
Nutrition in Acorn Squash
The nutritional content of acorn squash is similar to that of all other varieties of squash. It applies specifically to baked winter acorn squash that doesn’t contain any additional salt. The serving size is 1 cup of cubed acorn squash weighing 205 grams, or about 7.25 ounces.–LiveStrong
A serving of acorn squash contains 37 percent of the DV for vitamin C, 23 percent of the DV for thiamin and 20 percent of the DV for vitamin B6.
It also contains 18 percent of the DV for vitamin A, 10 percent of the DV for folate and 10 percent of the DV for pantothenic acid. A serving of acorn squash contains 26 percent of the DV for potassium, 25 percent of the DV for manganese and 22 percent of the DV for magnesium.–LiveStrong
How Carotenoids Help Protect Against Cancer
Carotenoids are the pigments that give fruits and vegetables such as carrots, cantaloupe, sweet potato, and kale their vibrant orange, yellow, and green colors. Beta-carotene, lycopene, and lutein are all different varieties of carotenoids.
They all act as antioxidants with strong cancer-fighting properties. Antioxidants protect cells from free radicals, substances that work to destroy cell membranes and DNA. Smokers tend to have higher concentrations of free radicals in the blood due to the chemicals they inhale.
So, it’s no surprise that studies have confirmed that antioxidants lower the risk of lung cancer for smokers.1 (This is no reason to smoke, of course, as it is impossible to predict who will develop cancer in every instance.)
Studies have also suggested that carotenoids may help prevent skin, breast, and prostate cancer.2-4Some carotenoids are also converted to vitamin A, which is necessary for healthy vision and cell growth.—Physicians Committee
Other Great Squash Recipes to Try
Plant-Based Vegan Starter Kits $27
Baked Acorn Squash
- 1 whole acorn squash
- 1 tsp ground cinnamon
- 1 tsp salt
- 1 tsp maple syrup
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1/2 cup wild rice, or other rice, I used long grain brown here
- 1-1/2 cup water
- 1/2 tsp ground curry powder, mild
- 1 tsp ground cinnamon
- 2 whole cloves
- 1/2 tsp sage
- 1/4 cup walnuts, chopped, optional
- fresh chopped parsley
- maple syrup
- kosher salt & pepper
- black sesame seeds, optional
Baked Acorn Squash
- Take a whole acorn squash, and poke holes in it with a sharp knife. 5-6 punctures is plenty.
- Preheat oven to 400 degrees. Place whole acorn squash in oven and bake approximately 30-40 minutes, depending on the size of your squash. While this is baking, begin cooking rice (stuffing).
- Slice in half. Use spoon to remove seeds and stringy part in the center.
- Stuff with rice and seasonings.
- While squash is baking in oven, prepare stuffing by cooking rice. Heat 3 Tbsp veggie broth in a medium saucepan over medium-high heat. Add the onions and garlic and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add more broth if necessary.
- Add the rice, curry powder, cinnamon, sage, clove, and 1/2 teaspoon salt and stir until the spices are toasted, about 1 minute. Add 1-1/2 cups water and bring to a simmer covered, stirring occasionally, until the rice is tender and most of the liquid is absorbed, 30 to 40 minutes (different brands of rice may vary in cooking times; add more water if needed). Remove from heat.
- Evenly stuff the scooped-out squash halves with the filling, then drizzle with maple syrup, cinnamon, parsley, walnuts, and a few grinds of black pepper.
Lundberg Wild Blend, Gourmet Blend of Wild and Whole Grain Brown Rice, Gluten Free , 4LB
365 Everyday Value Organic Grade A Maple Syrup Dark Color, 32 Ounce
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Amount Per Serving: Calories: 133 Total Fat: .8g Carbohydrates: 29.8g Fiber: 2.8g Protein: 2.7g