Vegetarian · ALWAYS FREE
Quinoa and walnut stuffed butternut squash
Peeled roasted squash halves filled with quinoa, raisins, walnuts and their own tender flesh.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat oven to 400°F (200°C). Use two small butternut squashes, peeled, halved lengthwise and seeded, yielding four halves totaling about 2 lb + 10 oz (1200 g) edible flesh. Rub with 20 g oil, 3 g salt and pepper. Place cut-side up on a parchment-lined tray and roast for 45–55 minutes until a knife enters the thick neck easily.
- Meanwhile, rinse quinoa in a fine sieve and drain well. Combine with the measured about 1 ⅓ cups (320 g) water, bring to a boil, cover and simmer for 15 minutes until tender and liquid absorbed. Rest covered off heat for 10 minutes. Cook onion in the remaining 10 g oil for 8–10 minutes until soft; stir in cumin for 30 seconds.
- Let squash cool for 10 minutes until safe to handle. Scoop some flesh from each neck to extend the hollow, leaving an edible wall about 1/2 inch (1 cm) thick. Chop all scooped flesh and mix with all quinoa, onion mixture, raisins, walnuts, lemon juice, remaining salt and parsley.
- Divide all filling among the four halves, mounding gently; put any excess alongside on the tray and divide it at serving. Return to the oven for 15–20 minutes until hot throughout and the filling center reaches 165°F (74°C). Rest for 5 minutes and serve one half per portion. Refrigerate leftovers within 2 hours; use within 3–4 days and reheat to 165°F (74°C).
Estimated nutrition
Per serving · 1 of 4- Calories
- 499 kcal
- Protein
- 11.9 g
- Total carbohydrate
- 76.1 g
- Total fat
- 20.2 g
- Total sugars
- 18.8 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
ESTIMATED per serving. Brand, crop, preparation, draining, pan residue and substitutions change actual nutrition. Not laboratory analysis. Each ingredient retains its primary food description and state. All listed ingredient masses are counted; cooking moisture changes do not change the stated portion count. No generic nutrient-retention factor is invented. Calories are kcal; protein, total carbohydrate, fat and total sugar are grams. Total carbohydrate includes fiber and is not net carbohydrate. Fiber and sodium are not displayed. Equal portions or explicitly counted items define the stated recipe yield. US/Metric display changes do not change these canonical inputs. Primary-source supplements are retained per ingredient where USDA lacks a field; missing values are never silently changed to zero. All filling, squash flesh, oil and nuts divided among four servings; any filling that does not fit is served alongside. Use plain quinoa, raisins and spices without incompatible additives. Contains walnuts.
View the ingredient calculations · Source 1 · Source 2Why it’s in this collection
- Vegan: Complete ingredient review of Quinoa and walnut stuffed butternut squash: raw butternut squash; dry quinoa; water; peeled onion; raisins; raw walnuts; olive oil; lemon juice; fresh parsley; ground cumin; salt; ground black pepper. No meat, fish, eggs, milk, honey, gelatin or other animal-derived ingredient is listed. Select vegan-labeled sugar or other processed ingredients when their processing source is uncertain.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check sugar, vinegar, olives, capers and packaged products for animal-derived processing aids or additions.
Supporting reference · Supporting reference - Vegetarian: Complete ingredient review of Quinoa and walnut stuffed butternut squash: raw butternut squash; dry quinoa; water; peeled onion; raisins; raw walnuts; olive oil; lemon juice; fresh parsley; ground cumin; salt; ground black pepper. No meat, fish, gelatin or animal-rennet cheese is listed; eggs or dairy may be present.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference · Supporting reference - Dairy-Free: Complete ingredient review of Quinoa and walnut stuffed butternut squash: raw butternut squash; dry quinoa; water; peeled onion; raisins; raw walnuts; olive oil; lemon juice; fresh parsley; ground cumin; salt; ground black pepper. No milk, butter, cream, cheese, yogurt, whey or casein is listed. Breadcrumbs, where used, must meet the explicit milk-free label condition.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check packaged products, especially breadcrumbs, for milk-derived additions and cross-contact.
Supporting reference - Gluten-Free: Complete ingredient review of Quinoa and walnut stuffed butternut squash: raw butternut squash; dry quinoa; water; peeled onion; raisins; raw walnuts; olive oil; lemon juice; fresh parsley; ground cumin; salt; ground black pepper. No wheat, barley or rye ingredient is listed. Oats, when present, must be labeled gluten-free; all packaged ingredients require label checks.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Use gluten-free-labeled oats, baking powder, spices and other packaged ingredients as applicable; avoid gluten cross-contact. This is not a celiac or allergy safety guarantee.
Supporting reference - Mediterranean: Complete ingredient review of Quinoa and walnut stuffed butternut squash: raw butternut squash; dry quinoa; water; peeled onion; raisins; raw walnuts; olive oil; lemon juice; fresh parsley; ground cumin; salt; ground black pepper. Vegetables or legumes provide the principal bulk and olive oil is the added fat. This is an ingredient-pattern screen, not a clinical score or health-outcome promise.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
