Stuffed squash with grains and vegetables
Stuffed squash with grains and vegetables is a hearty, versatile dish where hollowed-out squash is filled with a savory mixture of grains like quinoa or rice, along with vegetables, herbs, and sometimes cheese or nuts. It is a comforting, one-pan meal popular in many cuisines, from Mediterranean to American farm-to-table cooking, often featuring seasonal varieties like acorn, butternut, or delicata squash.
🍽️ Nutrition at a glance
This dish is typically balanced, offering complex carbohydrates from the grains and squash, plant-based protein if legumes or quinoa are included, and healthy fats from olive oil or nuts. A standard serving provides a good source of fiber, vitamins A and C, and minerals like potassium, with a rough calorie range of 300-450 depending on the specific ingredients and portion size.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 7 g |
| Carbs | 35 g |
| Fat | 8 g |
| Fiber | 6 g |
| Sugar | 6 g |
| Sodium | 380 mg |
| Potassium | 450 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 20 mg |
| Vitamin K | 25 mcg |
| Folate | 80 mcg DFE |
| Magnesium | 60 mg |
| Iron | 2.5 mg |
| Calcium | 70 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, stuffed squash reflects a tradition of using seasonal, local produce to create nourishing meals, often associated with autumn harvests and festive gatherings. Nutritionally, it's unique because the squash itself acts as an edible bowl, adding natural sweetness and nutrients while reducing the need for extra cookware.
