This southwest flavored stuffed squash celebrates the classic Three Sisters trio of beans, corn and squash, with tomatoes and quinoa rounding out the flavors. The result is a flavorful vegan and gluten free dish that is both satisfying and nutrient dense. Each serving delivers complete plant based protein, plenty of fiber and a rich mix of vitamins A, C and B including folate, proving that nutritious food can be full of bold flavor.
Ingredients & Nutrition
Nutrition
I was shocked when I analyzed the nutrition of this recipe. It is incredibly nutritionally dense, and balanced.
At around 7 grams of protein per serving, the dish is not a high protein meal but provides complete amino acids thanks to the the three sisters beans, corn, squash along with quinoa. You can add pumpkin seeds to boost the protein significantly.
Squash and beans give the dish impressive levels of vitamin A, vitamin C, magnesium, potassium and folate. These nutrients support immunity, nerve function, metabolism and healthy red blood cells.
Quinoa, beans and the squash together contribute a broad B vitamin profile including B1, B2, B3, B5 and B6, which help convert food to energy and support healthy brain function. Folate is particularly high at around 35 percent of daily needs per serving.
While total fat is low, the fats present are mostly polyunsaturated omega 3, mostly from quinoa and beans.
The squash, tomato and spices contribute carotenoids like beta carotene and phytonutrients that have anti inflammatory and antioxidant properties.
Daily value is based on 1/4 recipe and 200k cal/day diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | ~176 kcal | 9% |
| Carbohydrates | ~35 g | 13% |
| Sugar | ~4 g | |
| Fiber | ~7.6 g | 27% |
| Protein | ~7 g | 14% |
| Fat | ~1.5 g | 2% |
| Saturated Fat | 0.2 g | 1% |
| Omega 3 (ALA) | ~140 mg | 9% |
| Omega 6 | ~1100 mg | 6% |
| Sodium | ~120 mg | 5% |
| Potassium | ~620 mg | 13% |
| Magnesium | ~70 mg | 17% |
| Calcium | ~70 mg | 7% |
| Iron | ~2.8 mg | 16% |
| Zinc | ~1.3 mg | 12% |
| Folate | ~140 mcg | 35% |
| Vitamin A | ~650 mcg RAE | 72% |
| Vitamin C | ~20 mg | 22% |
| Vitamin E | ~1 mg | 7% |
| Vitamin K | ~10 mcg | 8% |
| B1 (Thiamin) | ~0.25 mg | 21% |
| B2 (Riboflavin) | ~0.15 mg | 12% |
| B3 (Niacin) | ~2 mg | 13% |
| B5 (Pantothenic Acid) | ~0.6 mg | 12% |
| B6 | ~0.3 mg | 18% |
| B7 (Biotin) | ~3 mcg | 10% |
| B12 | 0 mcg | 0% |
Recipe
Southwestern Stuffed Squash
Ingredients
- 1 winter squash acorn, delicata, sweet dumpling etc.
- 1 tablespoon olive oil extra virgin
- ½ small onion diced
- 2 garlic cloves
- 1 cup black beans cooked
- 1 cup corn
- ¾ cup quinoa cooked or rice
- ¼ cup tomato sauce
- 2 teaspoon adobo sauce
- 1 teaspoon cumin
- 1 teaspoon oregano preferably Mexican
- ½ teaspoon chili powder optional, for a little flavor and warmth
Instructions
- Preheat oven to 400℉.
Prep the squash
- Cut 1 winter squash in half lengthwise and scoop out seeds. You can save and roast the seeds. See notes.
- Brush lightly with oil, sprinkle with salt and pepper.
- Place cut side down in a microwave-safe dish with about ¼ inch of water.
- Microwave on high for 8–12 minutes total, checking halfway through.It’s done when the flesh is tender when pierced but still holds its shape.
- You can also bake the squash at 400℉ for 30 to 40 minutes
Make Stuffing
- Heat 1 tablespoon olive oil in a medium pan over medium heat.
- Finely chop ½ small onion and 2 garlic cloves.
- Sauté onion until its fragrant and starting to turn translucent.
- Add garlic, sauté a minute until fragrant.Add 1 teaspoon oregano, 1 teaspoon cumin and ½ teaspoon chili powder.
- Add ¼ cup tomato sauce and 2 teaspoon adobo sauce.
- Add 1 cup black beans, 1 cup corn, and ¾ cup quinoa or rice.
- Simmer for a few minutes, and season to taste.
Stuff Squash
- Pat inside of squash dry with a paper towel.
- Stuff squash.
Bake
- Bake 400℉ for 15 minutes.
- Serve
Storing
- You can refrigerate covered for three days, and heat leftovers in the microwave.