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Wild Rice and Apple Stuffed Acorn Squash

September 21st, 2015 | by Canadian Association
Wild Rice and Apple Stuffed Acorn Squash
Food + Recipes

The sweetness of the apple here complements the delicate flavours of squash, celery and thyme. 


  • For convenience, use leftover or canned wild rice and omit step 1.
Makes 4 servings
Cooking time: 1.5 hours


  • 1/4 cup wild rice, rinsed 60 mL
  • 2 small acorn squash, halved and cored
  • 1 Tbsp plus 2 tsp canola oil 25 mL
  • 1/2 cup finely chopped onion 125 mL
  • 2 garlic cloves, finely chopped
  • 2 celery stalks, diced
  • 1 large red apple, unpeeled and diced
  • 1 Tbsp fresh thyme 15 mL


  1. In glass or metal bowl, cover wild rice with 1 cup (500 mL) boiling water. Let sit covered for 1 hour until kernels pop, and then drain water.
  2. Preheat oven to 400⁰F (200⁰C).
  3. Brush inside of each squash half with 1/2 tsp (2 mL) canola oil.
  4. Place squash, flat side down, on parchment-lined baking sheet. Bake for 30 minutes or until squash is tender.
  5. Five minutes before squash finish cooking, prepare stuffing. In nonstick skillet, sauté onion, garlic and celery in remaining canola oil over medium-high heat for about 3 minutes. Add apple; cook for 2 minutes. Add rice and thyme; mix well.
  6. Remove squash from oven and stuff with wild rice blend. Serve.


Serving size: 1/2 squash

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2014 Healthy Living Calendar. To download the latest recipes, visit diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 210
Total Fat 6 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Carbohydrates 40 g
Fibre 6 g
Sugars 12 g
Protein 4 g
Sodium 35 mg
Potassium 950 mg


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