Bulgur Stuffed Acorn Squash

Bulgur Stuffed Acorn Squash

This Bulgur Stuffed Acorn Squash was inspired by Lebanese Tabbouleh, which is a classic salad of that region with cooked bulgur wheat, parsley, and mint.

Bulgur Stuffed Acorn Squash

Lebanese Cuisine

Lebanese dishes are part of Levantine cuisine. The Levantine is a large area of the Eastern Mediterranean, including Lebanon, Cyprus, and Jordon, Isreal, Palestine, and Syria, plus parts of Turkey.

Like many cuisines of the Mediterranean, Lebanese dishes feature whole grains such as bulgur, lots of chickpeas, and also plenty of fresh herbs, and lemons. Nuts and seeds are also prominent. Some of the more famous examples of Lebanese dishes are hummus, tabbouleh, and baba ghanoush.

This bulgur stuffed acorn squash has all of that Mediterranean tradition going on. And then, for a bonus, pomegranate seeds, or arils, which are also a natural addition to a Lebonese inspired recipe like this one.

About Bulgur Wheat

Bulgur is whole grain wheat that has been cracked and is also known as cracked wheat. The cracked wheat grain is partially cooked, so it’s a good choice for a quick-cooking grain.

You can use bulgur in place of rice or other grains in most recipes. Because it is a whole grain, it’s high in fibre, vitamins and minerals, and plant-based protein.

Besides tabbouleh, and this bulgur stuffed acorn squash, bulgur is a delicious ingredient in soups, stews, or pilafs, like this Broccoli Bulgur Pilaf.

Super-Food Pomegranates

Pomegranates are often called a superfood because they are so nutritious. Loaded with vitamins, minerals, and antioxidants, the pomegranate is one of the healthiest fruits (although they are actually classified as a berry) out there.

Fun Fact: the word pomegranate means “apple with many seeds”. Those many seeds can be a lot of work to extract, but I found a quick video to make it easier. Check it out here: How to Deseed a Pomegranate.

What Type of Squash to Use

I used acorn squash for this recipe, but any similarly sized winter squash will work. Try kabocha or buttercup squash, or even delicata. Butternut, because of its shape, wouldn’t be my first choice, but it would work, too.

Bulgur Stuffed Acorn Squash

 

Bulgur Stuffed Acorn Squash

Bulgur Stuffed Acorn Squash

Colleen
This bulgur stuffed acorn squash is an easy vegetarian dish that's packed with flavour and healthy ingredients.
5 from 10 votes
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine Mediterranean, Vegetarian
Servings 2
Calories 128 kcal

Ingredients
 
 

  • 1 acorn squash
  • 1 cup whole-grain red bulgur
  • 2 cups vegetable stock reduced sodium
  • 1 tbsp olive oil
  • 1 onion diced
  • 1 garlic clove
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp cinnamon
  • 1 can chickpeas 14 oz
  • 1 lemon juice and zest
  • 1/4 cup parsley chopped
  • 1/2 cup pomegranate arils
  • 1/4 cup walnuts toasted

Instructions
 

  • Heat oven to 400Β°
  • Cut squash in half and scoop out seeds. Cut a small piece from the bottom of each half so the halves can stand upright when stuffed.
  • Put squash halves cut side down on a parchment-lined baking sheet. Bake until squash is fork-tender, about 45-60 minutes
  • During the last 5 minutes of roasting time, spread the walnuts alongside the squash to toast them.
  • Put bulgur and vegetable stock in a saucepan with a lid and cook according to package directions, usually around 15 minutes.
  • In a skillet, heat olive oil over medium-high heat. Add onions and garlic, and cook until onions are soft around 5 minutes.
  • Add cumin, coriander, and cinnamon to the onions and garlic, and cook, stirring about 2 minutes.Β 
  • Remove from heat and add cooked bulgur, chickpeas, pomegranate arils, parsley, lemon juice and zest, and walnuts. Stir to combine.
  • Spoon filling into squash halves and return filled squash to the oven and bake for 10 minutes.
  • Serve hot.

Nutrition

Calories: 128kcalCarbohydrates: 33gProtein: 3gSodium: 15mgPotassium: 902mgFiber: 5gSugar: 3gVitamin A: 790IUVitamin C: 56.8mgCalcium: 98mgIron: 1.9mg
Keyword ancient grains, pomegranate, winter squash
Tried this recipe? What changes did you make?Let us know how it was!

 

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22 thoughts on “Bulgur Stuffed Acorn Squash

  1. Love how much like jewelled works of art these look, and all that colour makes me hungry! Lovely flavours, must try this.

  2. Yummy! I was just wondering what I could do with acorn squash!! I recently got some for free and didn’t just want to make soup!

  3. All of my favorite foods and such a pretty presentation. Pinning to try. Thanks for sharing Colleen β™₯β™₯β™₯ Have a great week end!

  4. I love that the squash is doubling as a bowl. This sounds so wonderfully flavourful and nutritious, not to mention beautiful to look at. Well done!!

  5. Awesome recipe, Colleen! So pretty and colourful, too. Acorn squash is one of my favourite vegetables (I always pick the smaller ones to do exactly what you did – perfect serving vessels). Thanks so much for sharing.

  6. Whoa! Talk about flavour packed and nutritious!! Love that the acorn squash is the ‘serving dish’ πŸ™‚ Happy weekend to ya!

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