Wild rice stuffed acorn squash is just what you need to add to your fall recipe rotation this year! It’s warm, it’s hearty, and it brings all of fall’s natural nutritional benefits to the table!
This recipe is the perfect example of easy meets “that looks like it took all day to prepare!”. Hint, hint….new Thanksgiving dish tradition?? And one less dish since it prepares the bowl itself!
WHAT WAS THAT ABOUT NUTRITION?
You saw how I quickly slid in there about the nutritional benefits? Well, here’s the real breakdown of that:
- Acorn Squash – Acorn squash provide lots of vitamins and minerals; vitamin A (healthy immune system), vitamin C (supporting immune cell function), B-vitamins (metabolism and red blood cell production), iron (cell growth and development), potassium and magnesium (red blood cell regulation and muscle function).
- Wild Rice – I used a combination of wild rice and long grain rice. If you are using a boxed rice (which is what I did), make sure you double-check the sodium. Boxed rice that comes with the seasoning packet can tend to be on the high end when it comes to sodium. If you can, just omit the seasoning packet…there’s plenty of flavor enhancers in this recipe, I promise! Wild rice can also be a good source of folate, fiber, and protein).
- Colored Bell Pepper – Colored bell peppers are packed with vitamin A, C, and B-vitamins. I used just yellow bell peppers for this recipe, but you can use anything you have on hand!
FAQs
- Can you eat the skin of an acorn squash? Yes! Once roasted the skin becomes tender and is perfectly good to eat. In fact, it’s full of vitamins and fiber, and I highly recommend it! But if you prefer, just scoop the flesh let the skin be a bowl.
- Can you make this recipe ahead? Of course! Wrap the acorn squash in foil or keep in a sealed container, put the rice medley in a sealed container, and store them in the fridge. When you’re ready to serve, just reheat in the microwave or oven, garnish, and no one will ever know!
- I’m not the world’s biggest rice fan… Totally fine! If rice isn’t your jam, try using quinoa or couscous instead.
TIPS FOR THE PERFECT STUFFED ACORN SQUASH
Please don’t be the person in the supermarket knocking on your acorn squash! Look for a squash that is firm all around with no soft spots or bruises. Also look for any signs of pest nibblers on your squash. A little orange patch is good birthmark..it’s just like a watermelon! You want there to be just one, small orange circle (however, there may be smaller flecks of orange throughout..this is totally fine!).
If you’re cooking more than one acorn squash, try to choose squash that are equal in size; this way cooking times will be the same and you won’t end up with a tender squash and a hard squash.
Rinse off your acorn squash to remove the dirt and debris from the farm and trip in. Then pat dry before beginning to cut in half.
Don’t forget to brush with oil! Without oil, the squash can become dried out and burn easily.
Begin checking your acorn squash with a fork about 30 minutes into cooking. No one likes a mushy squash.
Wild Rice Stuffed Acorn Squash
Ingredients
- 2 acorn squash, halved
- olive oil
- salt
- pepper
- 1 1/2 cup long grain wild rice medley
- 1/2 red onion, chopped
- 2 garlic cloves, minced
- 2 celery stalks, sliced
- 1/2 bell pepper, diced
- 6 oz button mushrooms, chopped
- 8 oz navy beans, canned, drained, rinsed
- 1 tsp fennel seed
- 2 tsp fennel leaves, diced
- 2 tsp garlic salt
- 2 tsp fresh thyme
- 1/4 cup fresh parsley, chopped
- 3 tbsp pine nuts
Instructions
- Preheat oven to 400°F and line baking sheet with parchment paper. Set aside.
- Rinse acorn squash of dirt and debris and pat dry.
- Cut acorn squash in half (either way will work, whatever is easiest!).
- Using a metal spoon, scoop out the "brains" of the squash, removing any seeds and gunk in the cavity.
- Brush olive oil on the inside part of the acorn squash (both the edge and cavity). Sprinkle with salt and pepper, and lay cavity-side down on prepared baking sheet.
- Bake for 35-45 minutes, or until squash is easily poked through with fork. The inside flesh of squash should be tender.
- While the squash is roasting, start preparing the rice and vegetable medley.
- In a pot of InstantPot, cook rice according to package instructions.
- In a saucepan, add 1 tbsp olive oil over medium heat.
- Add onion, garlic, celery, bell pepper, and 3 tbsp water. This will allow the vegetables saute without burning. Allow to saute for about 10 minutes, stirring occasionally.
- Once onions have become translucent, add mushrooms, navy beans, fennel seed, fennel leaves, garlic salt, thyme, and 2 tbsp parsley (leaving some for garnish). Stir and allow to simmer for another 10 minutes.
- When rice is done, add to vegetable medley. Stir well and remove from heat.
- After squash is done roasting, allow to cool for 10 minutes.
- Divide the rice and vegetable medley and spoon into the cavity of each acorn squash.
- Garnish stuffed squash with parsley and pine nuts.
Tried this recipe? Let me know what you thought below.
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