By Natalie R. Toney, M.F.A.,C.H., Healthy Planet Food Editor
What would Autumn be without an abundance of gourds and squash? If asked as a kid, my answer would’ve likely been, “Even better”, as I was not a fan of pumpkin pie at the time. Now, I cannot imagine the Fall and Winter season without butternut, acorn, spaghetti, buttercup, and-oh, how I have grown to love pumpkin! With Halloween in October, just on the eve of Thanksgiving in November, it seems appropriate to focus on a pumpkin based recipe. However, I felt acorn squash deserved the spotlight as it often takes a side stage to pumpkin and butternut this time of year and has plenty of show stopping features of its own.
First of all, no matter how you slice it, acorn squash creates a beautiful and festive single serving dish. The artist me is always delighted to see the golden, amber insides of the squash complemented by the myriad of greens, orange, yellow, and ivory hues on the outside, whether cut lengthwise to resemble the “acorn” shape, or horizontally for a more flowery, scalloped edge. They can be dressed to be as sweet or savory as one desires, plus naturally boosts immunity, and is full of antioxidants, fiber, iron, potassium, magnesium, calcium, vitamins A, C, and B6. Acorn squash is delicious simply roasted with a little maple and butter (halved or sliced), stuffed, as a soup bowl, or to hold veggies, fruits, nuts, and cheeses. Try the recipe for Butternut Pumpkin soup from Healthy Planet Oct.2023 using roasted acorn squash halves for bowls (don’t forget the apple cheddar scones!),or twice baked mashed sweet potatoes(place mashed sweet potatoes in halved or whole roasted squash, with a bit of maple syrup or brown sugar, pecans, and spices, then bake 10-15 min.)for a fun twist on a holiday dinner side!
The recipe below is for stuffed acorn squash halves, which due to taste and/or dietary needs, can be modified in about every way without sacrificing benefit, or flavor. Sometimes, I really want to add additional or different veggies and fruits, switch out the grain for another gluten-free option (or not any), add more maple, or none. Whichever ingredients you decide to combine together for your acorn squash stuffing, it’s bound to enchant those who devour it, and scare up some bewitchingly, howling reviews!
Tips:
If the squash will not sit upright after cutting it in half horizontally or lengthwise, slice a small bit from the bottom to create an even surface. After cutting in half, remove seeds and excess strings. Acorn seeds can be saved aside and roasted just as pumpkin seeds. Use a sharp chef’s knife to cut squash, try to score it, or make a small depression first. Brown rice can be used in place of quinoa (if not following gluten-free..farro, couscous, or orzo). Chickpeas, lentils, black beans add protein (about 1/2 C., adjust the rest of the recipe/spices) plant-based chicken or sausage as well, and cook ahead with veggies and filling before stuffing. For a crispy top, drizzle olive oil on top of filling before baking and sprinkling with cheese (if adding Parmesan, or nutritional yeast).
Ingredients:
- 2 Med-Lg. Acorn squash
- 1/2-1 C. Quinoa (depending on rest of filling)
- 1 C. Vegetable broth
- 3 Tbsp. Olive oil
- 1 Clove garlic(minced)
- 1/4 C. Dried cranberries or pomegranate
- 1/2 C. Diced apple (gold/red work best for this)
- 1/2 C. Diced or shredded carrot
- 1/2 C. Chopped cremini mushrooms
- 1/4 C. Shallots
- 1 Celery stalk diced
- 1/4–1/2 C. Chopped(de-ribbed) kale
- 1/8 C. Chopped fresh parsley
- 1 teas. Kosher or Sea salt
- 1/2 teas. Cracked pepper
- 1/8 C. Fresh parsley
- 1 teas. +/- Sage
- 1 teas. +/- Rosemary(opt.)
- 1 teas. +/- Thyme(opt.)
- 1 teas. +/- Cinnamon
- 1/4-1 teas. Any additional seasonings (Ginger, cardamon, nutmeg, red pepper flakes, etc)
- 1/4 C. Pumpkin seeds, pistachio, almonds, cashews, walnuts, or even the acorn seeds that were removed (opt.)
- 2-3 Tbsp. Maple syrup or brown sugar(opt.)
- 1 Tbsp. Butter, or substitute (opt.)
- 1/4 C. Parmesan (or similar),or nutritional yeast
Directions:
Preheat oven to 400 degrees, brush acorn squash halves (membranes removed, and deseeded) with 1 Tbsp. olive oil, sprinkle with about 1/4 teas. salt and cracked pepper. Can also add a bit of melted butter with maple syrup, or brown sugar, to enhance the sweetness of squash. Place halves face down on parchment-lined rimmed baking sheet (do not face halves up as they will dry out and string too much prior to stuffing, and re-baking) bake until inside is tender, approx.30-45 min. depending on size of squash, and oven. While squash is baking, cook quinoa with vegetable broth in a saucepan over medium-high heat. Bring to boil, reduce to simmer, continue about 15 min. or liquid is absorbed. Remove from heat, stir in cranberries, and/or any other fruit. Cover for 5 min., then fluff with fork. As quinoa simmers, toast pecans (or any other seeds/nuts), about 3-5 min. until golden, and set aside. Add 2 Tbsp. Olive oil to a large sauté pan, cook shallots, celery, and carrots until slightly tender, with celery and shallots fairly translucent. Add mushrooms and minced garlic, sauté a few more minutes, then stir in kale, parsley, and any other seasonings for about another minute, remove from heat. (If cooking beans or meat, do so in separate pan). Add veggies, nuts/seeds, and beans/meat (if applicable), to quinoa and mix well. When squash is ready, remove from oven, (reduce heat to 350 degrees) carefully turn each upright and fill with quinoa stuffing. You can use the same baking sheet, or well-greased baking dish. Drizzle top with olive oil for crispiness, and bake uncovered for another 15 min., or until heated through and tops are lightly browned. If sprinkling with cheese or nutritional yeast, do so for the remaining 5 min. of baking time. Remove, and top with additional cheese, seeds, nuts, or parsley if desired, and serve immediately. You can store it in the refrigerator about 5 days (or 3 if made with meat), and 6 mos in freezer. Yields 4 servings.
Please follow the advice of a physician regarding any specific dietary needs, allergens, and recommended substitutions.