Low Sodium Savory Stuffed Squash
Transform your dinner table with the Low Sodium Savory Stuffed Squash, a wholesome and flavorful dish that’s perfect for a healthy meal. This recipe pairs tender roasted acorn squash with a nutrient-rich quinoa stuffing, enhanced by vibrant vegetables like red bell peppers, mushrooms, and spinach. Seasoned with fragrant thyme and oregano, and brightened with a splash of fresh lemon juice, every bite is savory and satisfying without the extra sodium. Easy to prepare in just over an hour, it’s an ideal option for a hearty yet low-sodium vegetarian main course or a stunning side dish. Serve it fresh from the oven and let its comforting aromas and rich flavors take center stage at your next meal.
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Recipe Information
Ingredients
- 2 whole Acorn squashes
- 2 tablespoons Olive oil
- 1 cup Quinoa
- 2 cups Low-sodium vegetable broth
- 1 medium Onion, diced
- 1 medium Red bell pepper, diced
- 1 cup Mushrooms, chopped
- 3 cloves Garlic cloves, minced
- 2 cups Baby spinach, chopped
- 0.25 cup Fresh parsley, chopped
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Fresh lemon juice
Instructions
Preheat your oven to 400°F (200°C).
Cut the acorn squashes in half lengthwise and remove the seeds. Brush the inside of each squash half with 1 tablespoon of olive oil.
Place the squash halves, cut side down, on a baking sheet lined with parchment paper. Roast in the preheated oven for 30-35 minutes, or until tender.
In the meantime, rinse the quinoa under cold water. In a medium pot, combine the quinoa and low-sodium vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed and the quinoa is fluffy.
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and cook for 5 minutes until softened.
Add the diced red bell pepper, chopped mushrooms, and minced garlic to the skillet. Sauté for another 5-7 minutes, until the vegetables are tender.
Stir in the chopped spinach and cook until wilted, about 2 minutes.
Remove the skillet from heat. Add the cooked quinoa, fresh parsley, dried thyme, dried oregano, ground black pepper, and fresh lemon juice to the sautéed vegetables. Mix until well combined.
Remove the squash from the oven and carefully turn each half over. Fill each squash with the quinoa and vegetable mixture, pressing lightly so it is packed firmly.
Return the stuffed squashes to the oven and bake for an additional 10-15 minutes, until everything is heated through and the tops are slightly golden.
Remove from the oven and let cool slightly before serving. Enjoy your Low Sodium Savory Stuffed Squash as a hearty main dish!
Nutrition Facts
Calories |
1414 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.6 g | 55% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1652 mg | 72% | |
| Total Carbohydrate | 233.9 g | 85% | |
| Dietary Fiber | 26.6 g | 95% | |
| Total Sugars | 15.5 g | ||
| Protein | 44.4 g | 89% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 682 mg | 52% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 5996 mg | 128% | |
*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.
