I substituted quinoa for the wheat berries. This made the prep very easy, maybe 20 mins. Tasted great. You could also use couscous or wild rice.
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)
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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
- 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.
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Wheat Berry-Stuffed Winter Squash Recipe at a Glance