Baked Butternut Squash Boats with Rice and Veggie Filling
Baked Butternut Squash Boats with Rice and Veggie Filling feature tender, caramelized squash packed with fluffy basmati rice, Brussels sprouts, carrots, and garbanzo beans. A soy milk, tamari, garlic, and turmeric blend ties everything together with a gently savory, umami-rich finish. Serve as a cozy vegan centerpiece for dinner or a hearty fall gathering.
- Prep30 mins
- Cook1 hr 25 mins
- Serves2
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked Butternut Squash Boats with Rice and Veggie Filling, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 58 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 59
- Heart Health
- 80
- Metabolic
- 62
- Digestive
- 49
- Inflammatory
- 41
- Performance
- 67
- General Wellness
- 1
Preheat the oven to 400 degrees F (205 degrees C). Set the squash in a baking dish with one inch of water, and cover it with foil.
- 2
Bake the squash in the preheated oven for 1 hour, or until the flesh is easily pierced with a fork. Keep it warm.
- 3
In a saucepan, bring water to a boil. Add the rice and stir. Lower the heat, cover, and simmer for 20 minutes.
- 4
Meanwhile, put the Brussels sprouts, carrots, and garbanzo beans in a skillet over medium-high heat. Mix the soy milk, tamari, turmeric, and garlic together, then add to the skillet and toss to coat. Cover and simmer for 20 minutes, or until tender. Add a little water or more of the soy-tamari mixture as needed to keep it from drying out. Combine the rice with the vegetable mixture, then scoop it into the squash. Serve with additional tamari and season to taste. Enjoy!
- Calories 832.73 kcal High 42%
- Protein 20.09 g Good Source 40%
- Carbohydrate 181.55 g 66%
- Total Fat 2.56 g Low Source 3%
- Saturated Fat 0.24 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 1942.83 mg High 84%
- Dietary Fiber 20.7 g Good Source 74%
- Total Sugars 21.06 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 441.51 mg Good Source 34%
- Iron 7.55 mg Good Source 42%
- Potassium 2824.76 mg Good Source 60%
- Vitamin A 3229.74 mcg Good Source 359%
- Vitamin C 177.04 mg Good Source 197%
- Vitamin D 0.37 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Soy 🌱
- Garlic 🧄
About This Recipe
Baked Butternut Squash Boats with Rice and Veggie Filling is made with 9 ingredients and serves 2. It takes about 1 hr 55 mins and is rated medium. Key ingredients include Basmati Rice, Brussels Sprout, Butternut Squash, and Garbanzo Beans. Each serving provides about 832.73 kcal, and is a good source of protein.
Recipe Questions
- What is Baked Butternut Squash Boats with Rice and Veggie Filling made of?
- The main ingredients are Basmati Rice, Brussels Sprout, Butternut Squash, Garbanzo Beans, Ground Turmeric. The full list of 9 is above.
- How long does it take to make Baked Butternut Squash Boats with Rice and Veggie Filling?
- About 1 hr 55 mins in total: 30 mins to prepare and 1 hr 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 832.73 kcal. The full nutrition breakdown is above.
- Is Baked Butternut Squash Boats with Rice and Veggie Filling easy to make?
- This recipe is rated medium, with 9 ingredients and 4 steps.
- Is Baked Butternut Squash Boats with Rice and Veggie Filling healthy?
- Baked Butternut Squash Boats with Rice and Veggie Filling has an easyChef Pro health score of 63/100. Per serving, it provides 832.73 calories and 20.09 g of protein, or 40% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 1942.83 mg (84% of the Daily Value). It contains Milk, Soy and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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