Heart-Healthy Savory Stuffed Squash
Packed with wholesome ingredients and vibrant flavors, this Heart-Healthy Savory Stuffed Squash recipe is a nutritious delight that's perfect for any meal. Tender roasted acorn squash halves serve as edible bowls for a hearty quinoa and vegetable filling, flavored with sweet cherry tomatoes, earthy spinach, sautéed red onion, and garlic. Elevated with fresh parsley, lemon juice, and crunchy pine nuts, and topped with creamy crumbled feta, this dish offers a balanced blend of textures and tastes. Naturally low in sodium and featuring heart-friendly olive oil, it's both a guilt-free and satisfying choice. Ideal as a vegetarian main or a dazzling side dish, this recipe is as visually stunning as it is healthy, making it a delicious way to nourish both body and soul.
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Recipe Information
Ingredients
- 2 large acorn squash
- 2 tablespoons olive oil
- 1 cup quinoa
- 2 cups low-sodium vegetable broth
- 1 medium red onion
- 2 cloves garlic
- 2 cups baby spinach
- 1.5 cups cherry tomatoes
- 0.5 cup fresh parsley
- 1 tablespoon lemon juice
- 0.25 cup pine nuts
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon salt
- 0.5 teaspoon dried oregano
- 0.5 cup feta cheese
Instructions
Preheat your oven to 400°F (200°C) with the rack in the middle position.
Cut each acorn squash in half lengthwise and scoop out the seeds. Brush the flesh with 1 tablespoon of olive oil, and sprinkle with a little salt and pepper. Place them cut-side down on a baking sheet lined with parchment paper.
Roast the squash in the preheated oven for 30-35 minutes or until the flesh is tender when pierced with a fork.
While the squash is roasting, rinse the quinoa under cold water using a fine mesh strainer. Combine the quinoa and vegetable broth in a medium saucepan. Bring it to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until the quinoa absorbs all the liquid.
Chop the red onion and mince the garlic cloves. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and garlic, cooking until the onion is translucent, about 5 minutes.
Add the baby spinach to the skillet and cook until wilted, about 2 minutes. Then, add the halved cherry tomatoes and cook for another 3-4 minutes.
Once cooked, fluff the quinoa with a fork and transfer it to the skillet with the vegetables. Stir in the chopped parsley, lemon juice, pine nuts, oregano, ground black pepper, and salt. Mix well to combine.
Remove the squash from the oven and turn them cut-side up. Divide the quinoa filling evenly among the squash halves.
Sprinkle the crumbled feta cheese on top of each stuffed squash.
Return the stuffed squash to the oven and bake for another 10 minutes until the feta is slightly melted and golden.
Remove from the oven and let them cool for a few minutes before serving. Garnish with additional parsley, if desired.
Nutrition Facts
Calories |
2757 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.4 g | 106% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 14.6 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3679 mg | 160% | |
| Total Carbohydrate | 482.8 g | 176% | |
| Dietary Fiber | 114.3 g | 408% | |
| Total Sugars | 15.3 g | ||
| Protein | 72.1 g | 144% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 1643 mg | 126% | |
| Iron | 26.3 mg | 146% | |
| Potassium | 12286 mg | 261% | |
*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.
