Source: Julie DesGroseilliers, Dt.P. | Category: Diabetes-Friendly, Heart-Smart, Sauté/Stir-Frying, Side Dishes

Wild Rice and Apple Stuffed Acorn Squash

The sweetness of the apple here complements the delicate flavors of squash, celery and thyme. Canola oil’'s high-heat tolerance makes it an ideal choice for both roasting and sautéing in this dish.

Wild Rice and Apple Stuffed Acorn Squash


  • 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 (250 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 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 2 minutes. Add rice and thyme; mix well.
  • 6. Remove squash from oven and stuff with wild rice blend. Serve. 
  • Cook’s Note: *For convenience, use leftover or canned wild rice and omit the first step.


4 servings

serving size

1/2 squash

nutritional analysis

Per Serving

Total Fat6 g
Saturated Fat0.5 g
Cholesterol0 mg
Carbohydrates40 g
Fiber6 g
Protein4 g
Sodium35 mg