This Tex-Mex-style stuffed squash calls upon bulgur, black beans, and corn kernels to fill the empty space in the squash and your belly. The chili powder–flavored mixture somehow makes this dish meaty tasting without any meat. And since the dish is encased in an edible squash bowl, you can eat everything, including the skin. The only caveat: Squash is quite high in potassium, so keep portion size in check—a half of a small squash is about right.
2 small delicata squash, halved lengthwise and seeded
6 teaspoons extra-virgin olive oil, divided
1 cup bulgur
½ sweet onion, diced
2 tablespoons chili powder
1 cup canned black beans, drained and rinsed
½ cup frozen or fresh corn kernels
2 scallions, thinly sliced, for garnish
1 Preheat the oven to 425°F.
2 Brush the cut squash with 2 teaspoons of olive oil and place cut-side down on a baking sheet. Cook for 25 to 30 minutes, until the flesh is tender.
3 Meanwhile, in a saucepan, bring the bulgur and 2 cups of water to a boil. Reduce the heat, cover, and simmer for 12 to 15 minutes, until the liquid is absorbed. Drain well.
4 In a large skillet, heat the remaining 4 teaspoons of olive oil over medium heat. Cook the onion for 4 to 5 minutes, until it just starts to brown. Stir in the chili powder, black beans, and corn. Stir in the bulgur, and cook for an additional minute.
5 Divide the filling between the squash halves, sprinkle with scallions, and serve.
Substitution tip: Other types of squash good for baking include butternut, buttercup, and acorn squashes—but their skins are inedible.
Per Serving Calories: 314; Total Fat: 8g; Saturated Fat: 1g; Cholesterol: 0mg; Carbohydrates: 56g; Fiber: 15g; Protein: 10g; Phosphorus: 236mg; Potassium: 812mg; Sodium: 311mg