Wheat Berry-Stuffed Winter Squash

Wheat berries are whole unprocessed wheat kernels. They require an extended period of cooking to tenderize the grain, so use that time to cook your squash.


4 servings (serving size: 1 stuffed squash half)

Recipe from

Cooking Light

Nutritional Information

Calories 319
Caloriesfromfat 23 %
Fat 8.2 g
Satfat 1.5 g
Monofat 3.6 g
Polyfat 2.7 g
Protein 8.6 g
Carbohydrate 51.3 g
Fiber 9.3 g
Cholesterol 0.0 mg
Iron 2.5 mg
Sodium 706 mg
Calcium 57 mg


1 tablespoon vegetable oil
1 1/2 cups finely chopped onion
1 cup uncooked wheat berries
1/2 teaspoon mustard seeds
1/4 cup chopped dry-roasted cashews
1 tablespoon grated peeled fresh ginger
1 jalapeño pepper, seeded and minced
2 cups water
1/4 teaspoon salt
1 (14 1/2-ounce) can vegetable broth
2 tablespoons minced fresh cilantro
1 tablespoon fresh lemon juice
2 acorn squash (about 1 pound each)
1 tablespoon maple syrup
1/8 teaspoon ground cinnamon
Cooking spray
Cilantro sprigs (optional)


Preheat oven to 350°.

Heat oil in a medium saucepan over medium-high heat. Add onion, wheat berries, and mustard seeds; sauté 3 minutes or until onion is tender. Add nuts, ginger, and jalapeño; sauté 1 minute. Add water, salt, and broth; bring to a boil. Cover, reduce heat, and simmer 2 hours or until tender. Stir in minced cilantro and juice. Remove from heat; keep warm.

While wheat mixture cooks, prepare squash. Cut squash lengthwise in half; discard seeds. Combine syrup and cinnamon; brush over squash. Place squash halves, cut sides down, on a baking sheet coated with cooking spray. Bake at 350° for 40 minutes or until tender. Divide the wheat mixture evenly among squash halves. Garnish with cilantro sprigs, if desired.

January 2001
My Notes

Only you will be able to view, print, and edit this note.

Add Note