Stuffed Acorn Squash with Quinoa, Walnuts & Pepitas

This cozy, plant-powered dish is bursting with nutrients and warm fall flavors. Acorn squash delivers beta-carotene and vitamin C, both antioxidants that help protect cells from oxidative stress. The quinoa, walnuts, and pepitas provide fiber, magnesium, and anti-inflammatory omega-3s that support hormone balance and reduce chronic inflammation. The combination of healthy fats, whole grains, and phytonutrient-rich vegetables makes this dish as nourishing as it is satisfying.

Stuffed Acorn Squash with Quinoa, Walnuts & Pepitas

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 2 servings
Serving Size: Half the recipe

Ingredients

• 1 medium acorn squash

• 2 Tablespoons extra-virgin olive oil, divided

• Pinch of fresh ground black pepper and sea salt

• ½ cup water or vegetable broth

• ¼ cup tricolor quinoa, rinsed

• 1 clove garlic, minced

• ¼ cup chopped walnuts, toasted

• 2 Tablespoons pumpkin seeds (pepitas), toasted

• 1 green onion, minced

• 1 teaspoon lemon juice

• 1 Tablespoon fresh herbs (rosemary, sage, oregano, basil, parsley)

• Optional Garnish: ¼ cup crumbled goat cheese and dried cranberries

Utensils

• Small baking sheet

• Chef's knife

• Cutting Board

• Spoon

• Small pot with lid

• Rubber spatula

• Medium mixing bowl

• Measuring spoons & cups

Directions

1. 1. Preheat the oven to 400°F

   2. To prepare the squash, use a sharp chef’s knife to slice it into two halves across the grain, so that each half has the ridges displayed on the cut side.

   3. Scoop out the seeds and pulp inside using a spoon and discard.

   4. Drizzle 1 Tablespoon of olive oil across the inside of both halves, and gently spread it around on all parts of the exposed flesh, then sprinkle with pepper and salt.

   5. Place the squash halves cut-side down on the baking pan and place in the oven.

   6. Set a timer and bake for 30-35 minutes.

   7. Meanwhile, prepare the stuffing:

   8. Place a small pot over medium-high heat and add the rinsed quinoa and water.

   9. Bring the mixture to a boil, then reduce the heat as necessary to maintain a gentle simmer. Place the lid on and maintain the simmer until all of the water is absorbed, about 15 minutes.

   10. Remove the quinoa to a medium bowl and return the pot to the stove.

   11. Still on low heat, add the chopped walnuts and pepitas and let sit for 5-10 minutes to toast - you will know they are finished when they become fragrant.

   12. Stir in the garlic, green onion, lemon juice, quinoa, and remaining olive oil.

   13. Gently saute for about 5 more minutes to blend the flavors.

   14. Turn off the heat and stir in the fresh herbs, then set aside.

   15. Remove the squash from the oven and, using the spoon from before,l flip each half over and allow to cool for a few minutes.

   16. Spoon the stuffing mixture into each squash half, dividing evenly. Add desired garnish and enjoy!

Notes

• Other grains can be swapped for the quinoa, including barley, wild rice, or brown rice.

• If an alternative protein is preferred, you can swap out the walnuts with shredded chicken, beans, or plant-based sausage crumbles.

• This dish is best enjoyed immediately, but leftovers can be stored in the refrigerator for up to 5 days. Freezing is not recommended.

Nutrition Info (Per Serving)

430 calories – 27g fat – 3.5g sat fat – 32g carbohydrates –10g protein – 7g fiber – 145mg sodium

Nutrient Highlights

• Acorn Squash: High in carotenoids and vitamin C, which support immune health as well as nail, hair and skin vitality; it's also a good source of dietary fiber, potassium, and magnesium, promoting healthy digestion and heart health.

• Olive Oil: An excellent source of monounsaturated fats, which reduce inflammation and lower the risk of heart disease. It’s rich in antioxidants, like vitamin E, and may improve brain health and cholesterol levels.

• Quinoa: A high-protein whole grain that is quick-cooking and packed full of fiber to help promote healthy gut microbes to support a strong immune system and reduce inflammation. Quinoa promotes satiety and has been linked to increased longevity.

• Garlic: Highly aromatic vegetable and a potent source of antioxidants and other compounds that provide cancer protective effects. Also supports a healthy digestive and immune system due to its antimicrobial and anti-inflammatory properties.

• Walnuts: Nutrient-rich and packed with heart-healthy fats, plant-based protein, and essential minerals like magnesium and zinc, walnuts are especially high in omega-3 fatty acids, supporting brain and heart health.

• Pumpkin Seeds: Deliver zinc, magnesium, and phytosterols that support immune health and may protect against certain hormone-related cancers.

• Green Onion: Rich in organosulfur compounds and quercetin, both of which have been shown to support detoxification and may help lower the risk of gastrointestinal cancers.