Quinoa and Wild Rice Stuffed Squash

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
77%
Quinoa and Wild Rice Stuffed Squash
45 min.
12
374kcal

Suggestions

Ingredients

  • cups celery chopped
  • 10  delicata squash sweet
  • 0.7 cup apricots dried chopped
  • 0.3 cup cherries dried chopped
  • 0.3 cup cranberries dried chopped
  • tablespoons sage leaves dried fresh chopped
  • tablespoon olive oil 
  •  onions chopped 1 lb. total
  • 0.5 cup pecans chopped
  • 1.5 cups quinoa rinsed drained
  • 12 servings salt 
  • 5.3 cups vegetable broth 
  • 1.5 cups rice wild rinsed drained

Equipment

  • frying pan
  • oven
  • aluminum foil

Directions

  1. Rinse squash, pierce each with a fork several times, and set in a 10- by 15-inch pan.
  2. Add 3/4 cup water to pan and cover tightly with foil.
  3. Bake in a 350 oven until the squash are tender when pierced, 45 minutes to 1 hour.
  4. Meanwhile, in a 4- to 5-quart pan, stir chopped pecans over medium heat until golden, about 5 minutes.
  5. Remove from pan.
  6. Add olive oil, onions, and celery to the pan; stir over medium-high heat until the onions are limp, about 6 minutes.
  7. Add vegetable broth, wild rice, and sage. Bring to a boil over high heat. Cover, reduce heat, and simmer for 40 minutes. Stir in quinoa, cover, and simmer until both of the grains are tender to bite, 15 to 20 minutes longer.
  8. Stir in apricots, cherries, cranberries, and pecans.
  9. Add salt to taste. Keep warm until squash are ready.
  10. When the squash are cooked, hold with a thick towel to protect hands, and cut 1/2 to 3/4 inch off tops (or sides of Delicata) to form lids. Scoop out and discard seeds. If needed, trim a little off squash bases so they sit steady and level.
  11. Mound grain stuffing into squash cavities. Set squash lids on filling and serve, adding salt to taste.

Nutrition Facts

Calories374kcal
Protein10.71%
Fat14.72%
Carbs74.57%

Properties

Glycemic Index
16.95
Glycemic Load
10.09
Inflammation Score
-10
Nutrition Score
29.129130156144%

Flavonoids

Cyanidin
0.51mg
Delphinidin
0.33mg
Catechin
0.33mg
Epigallocatechin
0.26mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.1mg
Apigenin
0.48mg
Luteolin
0.18mg
Isorhamnetin
0.92mg
Kaempferol
0.16mg
Myricetin
0.09mg
Quercetin
3.94mg

Nutrients percent of daily need

Calories:374.01kcal
18.7%
Fat:6.6g
10.15%
Saturated Fat:0.77g
4.8%
Carbohydrates:75.17g
25.06%
Net Carbohydrates:64.6g
23.49%
Sugar:18.91g
21.01%
Cholesterol:0mg
0%
Sodium:638.29mg
27.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.79g
21.58%
Vitamin A:5864.17IU
117.28%
Manganese:1.6mg
79.77%
Vitamin C:48.55mg
58.85%
Potassium:1704.49mg
48.7%
Fiber:10.56g
42.26%
Vitamin B6:0.84mg
41.76%
Folate:160.88µg
40.22%
Magnesium:143.17mg
35.79%
Phosphorus:298.17mg
29.82%
Copper:0.6mg
29.77%
Iron:4.1mg
22.79%
Vitamin B2:0.38mg
22.46%
Zinc:2.95mg
19.67%
Vitamin B3:3.91mg
19.55%
Vitamin B1:0.26mg
17.25%
Vitamin K:16.59µg
15.8%
Calcium:146.96mg
14.7%
Vitamin B5:1.24mg
12.36%
Vitamin E:1.82mg
12.16%
Selenium:4.4µg
6.29%
Source:My Recipes