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Bulgur Stuffed Acorn Squash
This bulgur stuffed acorn squash is an easy vegetarian dish that's packed with flavour and healthy ingredients.
Course
Main Course
Cuisine
Mediterranean, Vegetarian
Prep Time
15
minutes
minutes
Cook Time
45
minutes
minutes
Total Time
1
hour
hour
Servings
2
Calories
128
kcal
Author
Colleen Milne
Ingredients
1
acorn squash
1
cup whole-grain red bulgur
2
cups vegetable stock
reduced sodium
1 tablespoon
olive oil
1
onion
diced
1
garlic clove
1 teaspoon
cumin
1 tsp
coriander
1 tsp
cinnamon
1
can chickpeas
14 oz
1
lemon
juice and zest
¼ cup
parsley
chopped
½ cup
pomegranate arils
¼ cup
walnuts
toasted
US Customary
-
Metric
Instructions
Heat oven to 400°
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.
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:
128
kcal
|
Carbohydrates:
33
g
|
Protein:
3
g
|
Sodium:
15
mg
|
Potassium:
902
mg
|
Fiber:
5
g
|
Sugar:
3
g
|
Vitamin A:
790
IU
|
Vitamin C:
56.8
mg
|
Calcium:
98
mg
|
Iron:
1.9
mg