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.

Yield: 4 servings (serving size: 1 stuffed squash half)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 319
  • Calories from fat: 23%
  • Fat: 8.2g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 2.7g
  • Protein: 8.6g
  • Carbohydrate: 51.3g
  • Fiber: 9.3g
  • Cholesterol: 0.0mg
  • Iron: 2.5mg
  • Sodium: 706mg
  • Calcium: 57mg

Ingredients

  • 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)

Preparation

  1. Preheat oven to 350°.
  2. 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.
  3. 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.
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