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Quinoa and Veggie-Stuffed Acorn Squash Recipe
Transform your dinner into a nutrient-packed feast with this blood pressure-friendly dish. Sweet acorn squash pairs perfectly with a hearty quinoa and veggie filling, drizzled with creamy tahini sauce for a flavorful finish.
Loaded with plant-based protein, fiber, and essential minerals, this recipe is as wholesome as it is satisfying.
Whether you’re hosting a dinner party or looking for a weeknight delight, this colorful meal is sure to impress.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes | Approximately 320 calories Acorn squash (½): ~80 calories Quinoa (½ cup cooked): ~110 calories Veggies (1 cup mixed): ~50 calories Tahini sauce (1 tbsp): ~80 calories |
Ingredients
- 1 medium acorn squash, halved and seeds removed
- 1 cup cooked quinoa
- 1 cup mixed vegetables (e.g., bell peppers, zucchini, carrots)
- 1 tbsp olive oil
- 1 clove garlic, minced
- 2 tbsp tahini
- 1 tbsp lemon juice
- ½ tsp ground cumin
- Optional: parsley for garnish
Instruction
- Preheat your oven to 400°F (200°C). Brush the inside of the acorn squash halves with olive oil and place them cut-side down on a baking sheet. Bake for 20-25 minutes, or until tender.
- While the squash is baking, heat olive oil in a skillet over medium heat. Add minced garlic and mixed vegetables. Sauté for 5-7 minutes until tender.
- Stir the cooked quinoa into the vegetable mixture. Season with cumin and lemon juice. Mix well and set aside.
- In a small bowl, whisk together tahini and a splash of water to create a smooth sauce. Adjust the consistency as needed.
- Remove the squash from the oven and flip it over. Fill each half with the quinoa and vegetable mixture.
- Drizzle the tahini sauce over the stuffed squash and garnish with parsley if desired. Serve warm.
Photos
Extra tips
Flavor variations
- Herby Boost: Add fresh basil or cilantro to the filling for extra flavor.
- Cheesy Delight: Sprinkle grated Parmesan or feta over the filling before serving.
- Spice It Up: Add a pinch of red pepper flakes for a little heat.
- Nutty Crunch: Top with toasted almonds or walnuts for texture.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheat in the oven at 350°F (175°C) for 10-15 minutes, or until warmed through.
- Freeze the quinoa filling separately for up to 1 month and stuff fresh squash when ready to serve.
Nutritional insight
- Quinoa is rich in magnesium and potassium, both of which help regulate blood pressure.
- Acorn squash provides a dose of vitamin A and fiber for digestive health.
- Tahini offers healthy fats and a nutty flavor while keeping sodium levels low.
- Mixed vegetables add essential vitamins, antioxidants, and vibrant colors to the dish.
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