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Wheat Berry-Stuffed Winter Squash Recipe

Wheat Berry-Stuffed Winter Squash Recipe

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Ingredients

Count

Nutrition

245

Calories

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Ingredients:

Serving

1 tbsp vegetable oil
1 1/2 cups finely chopped onion
1 cup uncooked wheat berries
1/2 tsp mustard seeds
1/4 cup chopped dry-roasted cashews
1 tbsp grated peeled fresh ginger
1 jalapeno pepper, seeded and minced
2 cups water
1/4 tsp salt
1 (14 1/2-oz) can vegetable broth
2 tbsp minced fresh cilantro
1 tbsp fresh lemon juice
2 acorn squash (about 1 lb each)
1 tbsp maple syrup
1/8 tsp ground cinnamon
cooking spray
cilantro sprigs (optional)

Directions:

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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	245.17 Kcal (1026 kJ)
Calories from fat	73.61 Kcal
		% Daily Value*
Total Fat	8.18g	13%
Cholesterol	0.07mg	0%
Sodium	194.2mg	8%
Potassium	572.84mg	12%
Total Carbs	37.04g	12%
Sugars	6.67g	27%
Dietary Fiber	5.78g	23%
Protein	5.07g	10%
Vitamin C	22.6mg	38%
Iron	82.2mg	457%
Calcium	85.6mg	9%

Amount Per 100 g
Calories	63.73 Kcal (267 kJ)
Calories from fat	19.13 Kcal
		% Daily Value*
Total Fat	2.13g	13%
Cholesterol	0.02mg	0%
Sodium	50.48mg	8%
Potassium	148.9mg	12%
Total Carbs	9.63g	12%
Sugars	1.73g	27%
Dietary Fiber	1.5g	23%
Protein	1.32g	10%
Vitamin C	5.9mg	38%
Iron	21.4mg	457%
Calcium	22.3mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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