Sweet and Savory Stuffed Acorn Squash

11.22.17 / 1 comment

Sweet & Savory

There’s not much better than a delicious, hearty, vegan dinner! Filled with seasonal veggies and loaded with flavor, these Sweet and Savory Stuffed Acorn Squash are sure to be a hit with your family. There are so many healthy nutrient boosters added to this recipe without compromising the flavors. Prunes add a delicious sweetness, fiber, and calcium. Sorghum is a versatile, gluten-free whole grain that adds texture and protein.

Nutrient Booster: Prunes

Recent studies are showing that eating prunes may support bone health. Certain dietary and lifestyle factors can greatly reduce the probability of osteoporosis. Osteoporosis is when the bones become weaker with age, breaking down and causes more fractures. Including foods rich in calcium and potassium is important in reducing osteoporosis risk. Prunes are an excellent source of potassium which can aid in reducing bone breakdown [1]. Prunes are also beneficial in promoting satiety due to their higher fiber content [2]. There are so many delicious ways to add more prunes to your diet. Check out the Sunsweet website for more information and inspiration!

 

Meal Prep

To save time, you can prepare the recipe ahead of time and bake when needed. Simply follow the instructions to preparing and filling the squash and then store in an airtight container and bake when ready. This makes this meal easier for busy weeknights or simply a grab-and-bake dinner!

Sweet and Savory Stuffed Acorn Squash


Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 8 servings

Ingredients

  • 4 acorn squash
  • 1 teaspoon olive oil or cooking spray separated
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 cups carrots, diced
  • 1 cup parsnips, diced
  • 1 cup whole grain sorghum, cooked
  • 1/2 cup apple cider, or apple juice
  • 1/4 cup balsamic vinegar
  • 1 tablespoon sorghum syrup, or maple syrup
  • 1/4 cup water
  • 6 dried prunes, diced
  • 1/4 cup dried cranberries
  • 3/4 cup walnuts, chopped

Instructions

  1. Preheat oven to 350⁰ F. Grease sheet pan with a 1/2 teaspoon olive oil or cooking spray.

  2. Using a sharp knife, cut the acorn squash in half to create 2 squash bowls. To allow each squash bowl to stand up straight, carefully slice 1/4 inch off the rounded end of the squash. Scoop out the seeds and fiber from the squash and discard. Rub the outside of each hollowed squash half with 1/2 teaspoon olive oil and place on prepared sheet pan with open end up, set aside.

  3. Heat a large sauté pan over medium heat. Add 2 tablespoons of olive oil and onion to pan, sauté for 2-3 minutes. Add garlic to pan, saute for 30 seconds. Add carrots, parsnips, and cooked sorghum to pan, sauté for 10 minutes. Add apple cider, balsamic vinegar, sorghum syrup, water, dried prunes, dried cranberries, and walnuts to pan – mix together, cover, and simmer for another 10 minutes.

  4. Ladle 1 1/2 cups of mixture into each hollowed squash. Sprinkle evenly, each stuffed acorn squash, with chopped walnuts. Bake for 60 minutes, check for doneness by inserting a fork in the side of squash. Once fork can easily pierce through the squash, remove from oven. If squash is still hard, cook an additional 30 minutes until soft, checking periodically. Serve warm.

Recipe Notes

Nutrient Analysis:

Serving size: 1/2 stuffed acorn squash, Calories: 305 calories, Fat 10 grams, Saturated fat 1 grams, Carbohydrates: 50 grams, Sugar 10 grams, Sodium 35 milligrams, Fiber 7 grams, Protein 5 grams, Cholesterol 0 milligrams

 
[1] Arjmandi BH, Khalil DA, Lucas EA, et al. (2002) Dried plums improve indices of bone formation in 
postmenopausal women. J Womens Health Gend Based Med 11, 61–68.
[2] Farajian P, Katsagani M, Zampelas A. (2010) Short-term effects of a snack including dried prunes on 
energy intake and satiety in normal-weight individuals. Eating Behaviors 11(3), 201-203.
Disclosure: We were not compensated for creating this post, however, Sunsweet provided us with samples.
Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff. 
However, we were not compensated for this post. All opinions are our own.

One Response to Sweet and Savory Stuffed Acorn Squash


  1. This looks amazing! Loving the recipe 😍. I can’t wait to treat myself to this one. Thanks for sharing such an awesome winter meal.

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