- prep: 15 min
- cook: 55 min
- total: 1 hr 10 min
Summary
This vegan wild rice stuffed squash is healthy yet comforting, making it an excellent option for a hearty winter dinner. Made with wholesome ingredients like butternut squash and wild rice, It’s gluten-free and won’t weigh you down, but it’s incredibly flavorful and will please vegans and non-vegans alike.
Ingredients
- 4 medium butternut squash (2 - 2 25 pounds, or ~1kg) or 4 medium acorn squash (1.25 -1.5 pounds, or ~0.6kg)
- Kosher salt and pepper to taste
- 1 cup wild rice (6 ounces, ~170g)
- 1.5 cups (355 mL) vegetable broth for Instant Pot method, OR 3 cups (710 mL) vegetable broth for stovetop method
- 1 tablespoon olive oil + more for roasting squash
- 4 shallots, sliced thinly
- 4 cloves garlic, minced
- 4 cups (~270g) Tuscan/Lacinato kale, shredded
- 1/2 cup (~70g) pine nuts, toasted
- 1/2 cup (~15g) parsley leaves, roughly chopped
- 1/2 cup (~10 g) basil leaves, roughly chopped
- 1/4 cup (~30g) dried cranberries
- 1/2 cup (~80g) pomegranate seeds
- 1 teaspoon orange zest
- 1 tablespoon freshly squeezed orange juice
- 1 tablespoon extra virgin olive oil
- 1/4 cup (~64g) good-quality tahini
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 578 % Daily Value *
- Total Fat: 26 g 40.26%
- Saturated Fat: 3 g 14.85%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 219 mg 9.14%
- Calcium: 243 mg 24.27%
- Potassium: 1105 mg 31.57%
- Magnesium: 0 mg 0%
- Iron: 6 mg 31.28%
- Zinc: 0 mg 0%
- Total Carbohydrate: 81 g %
- Dietary Fiber: 9 g 37.86%
- Sugar: 12 g
- Protein: 15 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 4 g
- Vitamin A 243.65%
- Vitamin C 209.56%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat5
- Exchange - Fruit1
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch4
- Exchange - Vegetables2
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total2 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total2 oz-eq