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Vegan Sausage and Apple Stuffed Squash

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So earlier this week, I noticed that a video was going viral on my Facebook feed from Buzzfeed’s Tasty. It was a sausage and apple stuffed acorn squash, and it looked pretty darn amazing. So, being the genius vegan hacker that I am, I figured I should just veganize this recipe so that this one could go viral as well. 😉 (I’m kidding.)

But seriously, this recipe is super delicious, even after omitting the breadcrumbs and cheese. If you’re like me and love viral food videos but wish you could make a lighter, healthier version, look no further.

Further Food Nutritionist Commentary:

Stuffed squash is an excellent, low-calorie winter dish for any palate! Even though this particular dish is vegan, there is plenty of protein from the vegan sausage, fiber from the squash, and healthy plant-based fats from the olive oil that will satisfy your hunger for a small amount of calories. This recipe is fairly high in sodium, so you should omit the salt during the cooking process and only add at the end to taste if you are concerned about sodium intake.

By Katie Bishop, MS, Nutritionist

Vegan Sausage and Apple Stuffed Squash

  • Prep Time:10 min
  • Cook Time:60 min
  • Servings: 4

Ingredients

2 small-medium acorn squash (or 1 large**)
1 apple
1 yellow onion
2 celery stalks
1 tablespoon olive oil
1 teaspoon salt
1 teaspoon pepper
1 teaspoon fresh rosemary
3 cloves of garlic
1/2 pound vegan sausage (I used Gimme Lean)
fresh parsley for garnish (optional)
**Note: Buzzfeed Tasty suggests two small squash or one large. However, I definitely recommend using TWO. I used one large squash and ended up with about double the amount of stuffing that I needed.

Instructions

1. Preheat your oven to 400 F.
2. Chop the rounded edges off of your acorn squash (so it can lie flat in pan) then chop the squash in half down the middle.
3. Hollow out each half by removing seeds with a spoon.
4. Place hollowed halves on a baking sheet and drizzle with olive oil, salt, and pepper
5. Bake at 400 F for about 40 minutes or until tender.
6. Meanwhile, heat a skillet over medium heat. Chop onion, garlic, and celery, then cook over oil until mostly tender.
7. Add vegan sausage and sauté until golden brown.
8. Lastly add chopped apple and rosemary. Once everything is cooked through, remove from heat.
9. Take roasted acorn squash out of the oven (don’t turn oven off) and fill each half with the stuffing mixture. Continue baking for about another 15-20 minutes or until tops are crisp. Enjoy!

1. Preheat your oven to 400 F. 2. Chop the rounded edges off of your acorn squash (so it can lie flat in pan) then chop the squash in half down the middle. 3. Hollow out each half by removing seeds with a spoon. 4. Place hollowed halves on a baking sheet and drizzle with olive oil, salt, and pepper 5. Bake at 400 F for about 40 minutes or until tender. 6. Meanwhile, heat a skillet over medium heat. Chop onion, garlic, and celery, then cook over oil until mostly tender. 7. Add vegan sausage and sauté until golden brown. 8. Lastly add chopped apple and rosemary. Once everything is cooked through, remove from heat. 9. Take roasted acorn squash out of the oven (don’t turn oven off) and fill each half with the stuffing mixture. Continue baking for about another 15-20 minutes or until tops are crisp. Enjoy!

Nutrition Information

Per Serving:  Calories: 211; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 911mg; Potassium: 380mg; Carbohydrate: 20g; Fiber: 5g; Sugar: 7g; Protein: 14g


Nutrition Bonus:  Vit C: 33%; Iron: 11%; Vit A: 10% 

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