Kale & Quinoa Stuffed Delicata Squash

NUTRITIONAL NOTES

 

DELICATA SQUASH: Rich and fiber a vitamin C, the skin of the squash is actually edible and very high in fiber.  The flesh is high in Vitamin C and beta-carotene.  It’s also a good source of calcium, helping to maintain good bone health and prevent osteoporosis. 

 

QUINOA: Considered a pseudo-grain, quinoa is a super food and excellent clean protein source.  High in antioxidants and important phytonutrients, this grain has anti-inflammatory benefits.  It also contains higher values of heart healthy fats, including monounsaturated fat and omega-3s. 

KALE: Kale is considered a super-food and nutrient powerhouse. It’s cancer prevention benefits can be linked to its high concentration of two antioxidants: carotenoids and flavonoids.  Its high omega-3 content makes it an excellent anti-inflammatory.  

MUSHROOMS: Most mushrooms varieties are considered adaptogens, substances that help the body adapt to stress, support normal metabolic functions and help to restore balance.  Recent research has shown the mushrooms reduce the adverse side effects of addition and chemotherapy, including nausea and fatigue.  

Gluten-Free, Vegan Option, Dairy Free Option

Serves 4

Ingredients:

2 delicata squashes

½ cup quinoa

1 cup chicken, vegetable broth or water

1 bunch kale

5 oz mushrooms, approximately

½ medium onion

2 cloves garlic

Salt & Pepper, to taste

½ cup crumbled goat cheese, divided (optional)

2 Tbsp olive oil



Directions:

  1. Preheat oven to 425F (220C).

  2. Wash, dry, cut lengthwise in half and deseed squashes.

  3. Drizzle squashes in olive oil and coat flesh with olive oil using your hands.  Season flesh with salt and pepper.

  4. Place squash halves on a baking dish with the cut side up and roast for 30-35 minutes.

  5. In the meantime, cook quinoa as instructed on package using stock for more flavor.

  6. While quinoa is simmering, peel and finely chop the onion and peel and mince the garlic.

  7. Wash and destalk kale and chop, wash and slice mushrooms.

  8. Heat a little olive oil in a pan over medium heat and once hot sauté onion and garlic until translucent, then add mushrooms and sauté until tender. Turn off heat and mix in your kale.

  9. Once quinoa is cooked add to kale mushroom mixture and season with salt and pepper. Add in ¼ cup of goat cheese, reserving the remainder of garnish on top of the squash.

  10. Once squash is roasted take out of the oven and fill with kale quinoa stuffing.

  11. Top each squash with a garnish of goat cheese.  If you prefer, you can put these back into the oven on broil for 3-5 minutes, until the tops are golden brown.  

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