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Wild Rice Stuffed Squash

Wild Rice Stuffed Squash

Shifting with the seasonal dietary regimen outlined in the Autumn Rutacharya Program we welcome the many varieties of Winter squash and the opportunity to enjoy these squash stuffed with wild rice amongst many remaining garden vegetables. Something funny happened in our garden this year with cross-pollination between our plants and perhaps some neighbors rendering an abundance of squash and pumpkin variety, including giant Delicata Squash! Humorously, we even found a patch of mature wild squash in the forests of northern Maine while exploring.

Bonus points and bountiful nutrition if it’s wild!

The gunas associated with this variety and most of the similar squash species in general are: cool, heavy, dry and sweet. These qualities pacify Vata/Pitta while aggravating Kapha and builded ojas; making it ideal for the Autumn season. We add Kapha reducing trikatu (a blend of long pepper, black pepper and ginger) to make our wild rice stuffed squash tri-doshic. While Delicata Squash is what we share in this recipe you can use almost any squash or pumpkin as a replacement.

How to make Wild Rice Stuffed Squash

Wild rice generally is quite hard, dry and difficult to digest. We used locally harvested Maine wild rice which is much different! It becomes soft, slightly chewy and very nourishing for the Autumn and Winter season while keeping agni in balance. Kamut soaked and slow cooked until soft is another wonderful option; but see what local grains are accessible near you! This easy to digest but filling meal makes a perfect transitional dinner post cleanse that warms your belly and is so satisfying after a simple week of broths and porridge. We used only vegetables still available in our garden, but get creative!



Wild Rice Stuffed Squash

Prep Time: 30 Minutes
Cooking Time: 30 Minutes
Total time: 1 Hour
Servings: 2 people
Wild Rice Stuffed Squash


  • 1 Delicata Squash (any medium squash or pumpkin)
  • 1 cup wild rice (or other local grain)
  • pinch Himalayan Salt
  • 1/2 tsp Trikatu Powder
  • 1 tsp Maple Syrup
  • 1 Tbs Olive Oil
Additional Ingredients
  • 3 celery ribs- chopped
  • 1 small yellow onion- minced
  • 1/2 red bell pepper or handful small seasoning peppers- chopped
  • 8 oz wild mushrooms (optional)
  • 1/4 cup walnuts or pine nuts roasted
  • 1/4 cup dried cranberries or dried apricots chopped
  • 1 Tbs Vegetable Bouillon or Seasoning (we like Seitenbacher)
  • Small handful fresh herbs (sage, thyme, savory, oregano)
  • Nutritional Yeast or Bread Crumbs for topping


1. Pre-soak rice or kamut for 4 hours
2. Preheat oven to 350F. Slice squash in half, clean and discard seeds. Rub with olive oil, drizzle with maple syrup, pinch of salt and trikatu powder. Place face down on baking sheet. Bake for 20 minutes or until soft.
3. Cook wild rice or kamut until soft.
4. Saute vegetables in olive oil until soft, add roasted nuts and dried fruit and seasoning. Turn heat off.
5. Add cooked grains to vegetables. Mix well. Adjust seasoning if necessary.
6. Stuff squash with mixture. Top with nutritional yeast or bread crumbs (almond meal works also)
7. Bake at 350F for 15 minutes or until top is lightly browned. Remove from oven and enjoy!

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