Wild Rice and Apple Stuffed Acorn Squash

9 105 249
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 35 min 4
Wild Rice and Apple Stuffed Acorn Squash
Health Highlights


1/4 cup Wild rice, dry (rinsed)
2 tsp Canola oil (divided between squash halves)
2 squash Acorn squash (halved, cored)
3 tsp Canola oil (for stuffing)
1/2 cup Yellow onion (finely chopped)
2 clove(s) Garlic (finely chopped)
2 medium stalk(s) Celery (diced)
1 large Apple, red delicious (unpeeled, diced)
1 tbsp Thyme, fresh


  1. In a glass or metal bowl, cover wild rice with 1 cup (500 mL) of boiling water. Let sit covered for 1 hour until kernels pop, and then drain water.
  2. Preheat oven to 400⁰F (200⁰C).
  3. Brush inside of each squash half with canola oil.
  4. Place squash, flat side down, on parchment-lined baking sheet. Bake for 30 minutes or until squash is tender.
  5. Five minutes before squash finish cooking, prepare stuffing. In non-stick skillet, sauté onion, garlic and celery in remaining canola oil over medium-high heat for about 3 minutes. Add apple; cook for 2 minutes. Add rice and thyme; mix well.
  6. Remove squash from the oven and stuff with wild rice blend. 
  7. Serve and enjoy!


Nutritional Highlight:

Acorn Squash is packed with vitamin C, vitamin A, B vitamins, potassium, iron and MUCH more!

Nutrition Facts

Per Portion

Calories 249
Calories from fat 57
Calories from saturated fat 4.4
Total Fat 6.3 g
Saturated Fat 0.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 3.6 g
Cholesterol 0
Sodium 25.8 mg
Potassium 1133 mg
Total Carbohydrate 50 g
Dietary Fiber 12.0 g
Sugars 7.9 g
Protein 4.4 g

Dietary servings

Per Portion

Fruit 0.4
Grain 0.3
Vegetables 3.7

Energy sources


Meal Type(s)