This Bulgur Stuffed Acorn Squash was inspired by Lebanese Tabbouleh, which is a classic salad of that region with cooked bulgur wheat, parsley and mint.
Lebanese dishes, like many cuisines of the Mediterranean, feature a lot of whole grains such as bulgur, lots of chick peas, and also plenty of fresh herbs, plus lots of lemon juice. Nuts and seeds are also prominent. This stuffed squash has all of that Mediterranean love going on. And then, for a bonus, pomegranate seeds, or arils, which are a natural addition to a Lebonese inspired recipe.
About Bulgur Wheat
Bulgur is a whole grain wheat that has been cracked, and is also known as cracked wheat. The cracked wheat grain is partially cooked, so it's a good choice for a quick cooking grain. You can use bulgur in place of rice or other grains in most recipes. Because it is a whole grain, it's high in fibre, vitamins and minerals, and plant based protein. Besides tabbouleh, and this bulgur stuffed acorn squash, bulgur is a delicious ingredient in soups, stews, or pilafs, like this Broccoli Bulgur Pilaf.
Super Food Pomegranates
Pomegranates are often called a super food because they are so nutritious. Loaded with vitamins, minerals, and antioxidants, the pomegranate is one of the healthiest fruits (although they are actually classified as a berry) out there. Fun Fact: the word pomegranate means “apple with many seeds”. Those many seeds can be a lot of work to extract, but I found a quick video to make it easier. Check it out here: How to Deseed a Pomegranate.
I used an acorn squash for this recipe, but any similar sized winter squash will work.
How to Make Bulgur Stuffed Acorn Squash
This bulgur stuffed acorn squash is an easy vegetarian dish that's packed with flavour and healthy ingredients.
- 1 acorn squash
- 1 cup whole grain red bulgur
- 2 cups vegetable stock reduced sodium
- 1 tbsp olive oil
- 1 onion diced
- 1 garlic clove
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp cinnamon
- 1 can chickpeas 14 oz
- 1 lemon juice and zest
- 1/4 cup parsley chopped
- 1/2 cup pomegranate arils
- 1/4 cup walnuts toasted
Heat oven to 400°
Cut squash in half and scoop out seeds. Cut a small piece from the bottom of each half so the halves can stand upright when stuffed.
Put squash halves cut side down on a parchment lined baking sheet. Bake until squash is fork tender, about 45 minutes.
During the last 5 minutes of roasting time, spread the walnuts alongside the squash to toast them.
Put bulgur and vegetable stock in a saucepan with a lid and cook according to package directions, usually around 15 minutes.
In a skillet, heat olive oil over medium high heat. Add onions and garlic, and cook until onions are soft, around 5 minutes.
Add cumin, coriander, and cinnamon to the onions and garlic, and cook, stirring, about 2 minutes.
Remove from heat and add cooked bulgur, chickpeas, pomegranate arils, parsley, lemon juice and zest, and walnuts. Stir to combine.
Spoon filling into squash halves and return filled squash to the oven and bake for 10 minutes.