Bulgur Stuffed Acorn Squash
Elevate your fall table with this vibrant and wholesome Bulgur Stuffed Acorn Squash recipe—a perfect blend of hearty grains, savory vegetables, and warm spices. Roasted acorn squash halves serve as naturally sweet and caramelized edible bowls, filled to the brim with a flavorful mixture of tender bulgur wheat, sautéed onions, red bell pepper, mushrooms, and wilted spinach. Seasoned with cumin and paprika, and optionally topped with crunchy pine nuts or slivered almonds, this dish is as satisfying as it is visually stunning. Ready in just over an hour and brimming with nutrients, it’s an ideal choice for vegetarian dinners, festive gatherings, or meal prep. Serve warm for a nourishing centerpiece that’s both comforting and elegant!
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Recipe Information
Ingredients
- 2 whole acorn squash
- 3 tablespoons olive oil
- 1.5 teaspoons salt
- 1 teaspoon black pepper
- 1 cup bulgur wheat
- 2 cups water or vegetable broth
- 1 medium yellow onion
- 2 large garlic cloves
- 1 medium red bell pepper
- 1 cup mushrooms
- 2 cups spinach
- 2 tablespoons chopped parsley
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.25 cup pine nuts or slivered almonds (optional)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Slice each acorn squash in half lengthwise and scoop out the seeds. Brush the cut sides with 2 tablespoons of olive oil and sprinkle with 1 teaspoon of salt and 1/2 teaspoon of black pepper. Place the squash cut-side down on the prepared baking sheet and roast for 40 minutes, or until the flesh is tender and caramelized.
While the squash is roasting, prepare the bulgur and filling. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Stir in the bulgur wheat, reduce heat to low, cover, and let it simmer for about 12-15 minutes, or until the bulgur is tender and the liquid is absorbed. Fluff with a fork and set aside.
Finely dice the onion, mince the garlic, and chop the red bell pepper and mushrooms. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onion and sauté for 3-4 minutes until softened. Add the garlic, red bell pepper, and mushrooms, and cook for another 5-6 minutes until the vegetables are tender.
Stir in the spinach, parsley, cumin, paprika, and a pinch of salt and pepper. Cook for 2-3 minutes until the spinach is wilted. Remove the skillet from the heat and mix in the cooked bulgur. If using, stir in the pine nuts or slivered almonds for added texture and flavor.
Remove the roasted acorn squash from the oven and carefully flip them cut-side up. Scoop the bulgur filling into each squash half, mounding it slightly. Return the stuffed squash to the oven and bake for an additional 10 minutes.
Remove from the oven and let cool slightly. Serve warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
281 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 780 mg | 34% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 3.7 g | ||
| Protein | 6.8 g | 14% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 1059 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
