Certainly! I’d be happy to provide you with a detailed recipe for Stuffed Delicata Squash with Quinoa, Cranberry, and Pistachio. This dish is a delicious and nutritious way to enjoy the flavors of fall.
History:
Stuffed squash dishes have been enjoyed for centuries and are often associated with traditional autumn and Thanksgiving meals. Delicata squash, also known as sweet potato squash, has a mild, sweet flavor that pairs perfectly with the earthy taste of quinoa, the tartness of cranberries, and the crunch of pistachios.
Components:
Here are the ingredients you’ll need:
- 2 Delicata squash
- 1 cup quinoa
- 2 cups vegetable broth or water
- 1/2 cup dried cranberries
- 1/4 cup shelled pistachios, chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Steps to Prepare:
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Preheat the Oven: Preheat your oven to 375°F (190°C).
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Prepare the Squash: Cut the delicata squash in half lengthwise and scoop out the seeds and stringy pulp. Place them on a baking sheet, cut side up.
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Roast the Squash: Drizzle the squash halves with olive oil and sprinkle with salt and pepper. Roast them in the preheated oven for about 25-30 minutes, or until they are tender and can be easily pierced with a fork.
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Cook Quinoa: While the squash is roasting, rinse the quinoa under cold water. In a saucepan, combine quinoa and vegetable broth (or water) and bring to a boil. Reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked and the liquid is absorbed. Fluff it with a fork and let it cool slightly.
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Prepare the Filling: In a skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent. Add minced garlic, dried thyme, and cranberries. Cook for an additional 2 minutes.
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Combine Ingredients: In a large mixing bowl, combine the cooked quinoa, onion mixture, and chopped pistachios. Mix well and season with salt and pepper to taste.
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Stuff the Squash: Once the squash halves are done roasting, fill each half with the quinoa mixture. Press the filling down gently.
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Final Roasting: Place the stuffed squash back in the oven and roast for an additional 10-15 minutes, or until the filling is heated through and slightly browned.
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Serve: Garnish with fresh parsley if desired and serve hot.
Total Preparation Time:
The total time to prepare this dish is approximately 1 hour, including both prep and cooking time.
Enjoy your Stuffed Delicata Squash with Quinoa, Cranberry, and Pistachio! It’s a delightful blend of flavors and textures that’s perfect for a cozy autumn meal.
Certainly, here are the nutrition facts and some health information for the Stuffed Delicata Squash with Quinoa, Cranberry, and Pistachio recipe:
Nutrition Facts (Per Serving – Serves 4):
- Calories: Approximately 330-350 calories per serving.
- Protein: About 8-10 grams.
- Carbohydrates: Around 60-65 grams.
- Dietary Fiber: Roughly 8-10 grams.
- Sugars: About 15-20 grams (mainly from cranberries).
- Fat: Approximately 8-10 grams.
- Saturated Fat: About 1-2 grams.
- Cholesterol: Virtually none.
- Sodium: Depends on the amount of salt used for seasoning.
- Vitamins: Good source of Vitamin A and C from the squash, and various B vitamins from quinoa and nuts.
- Minerals: Provides a range of minerals such as potassium, magnesium, and iron.
- Antioxidants: Cranberries and pistachios are rich in antioxidants, which can help protect cells from damage.
Health Information:
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High in Fiber: This dish is a good source of dietary fiber from both quinoa and delicata squash. Fiber promotes digestive health and helps you feel full, aiding in weight management.
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Protein: Quinoa is a complete protein source, providing all essential amino acids. This makes the dish suitable for vegetarians and vegans, offering a protein-rich meal.
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Low in Saturated Fat: The recipe uses minimal oil, contributing to a low saturated fat content. This is heart-healthy and reduces the risk of cardiovascular disease.
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Rich in Vitamins: Delicata squash is high in vitamins A and C, which are essential for immune support and healthy skin.
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Minerals: Quinoa and nuts like pistachios provide important minerals like magnesium, potassium, and iron, which are essential for overall health.
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Antioxidants: Cranberries and pistachios are packed with antioxidants that combat free radicals and help protect your body against oxidative stress.
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Low Cholesterol: This recipe is naturally low in cholesterol, making it suitable for individuals looking to maintain healthy cholesterol levels.
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Gluten-Free: Quinoa is naturally gluten-free, making this recipe suitable for those with gluten sensitivities or celiac disease.
Remember that the exact nutritional content may vary depending on specific brands and portion sizes. This dish is a nutritious and wholesome choice, offering a balance of macronutrients and a variety of vitamins and minerals.
