Recipe description
June 8, 2026
Farro Stuffed Acorn Squash
Fiber-rich stuffed acorn squash to nourish digestion and gut diversity.
High Fiber
Fiber Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from whole grains and squash.
- Includes diverse plant foods for gut microbial diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
acorn squash
2
piece
farro
1
cup
Oil, olive
2
tablespoon
Onion soup
1
piece
Garlic
2
clove
Spinach
2
cup
Cheese, fetta
1
slice
Salt
1
teaspoon
Pepper
1
teaspoon
vegetable broth
2
cup
Instructions
1
Preheat the oven to 400°F (200°C).
2
Halve the acorn squash, scoop out the seeds, and brush the insides with olive oil, salt, and pepper.
3
Place the squash halves cut side down on a baking sheet and roast for about 30 minutes until tender.
4
In a pot, heat olive oil over medium heat, then sauté chopped onion and minced garlic until fragrant.
5
Add in the farro and stir to coat with the oil, cooking for another minute.
6
Pour in vegetable broth and bring to a boil. Reduce heat and simmer until farro is tender, about 30 minutes.
7
Stir in the spinach until wilted and crumble in the feta cheese.
8
Once the squash is done, fill each half with the farro mixture and return to the oven for 10 minutes to warm through.
9
Serve warm, garnished with additional feta and fresh herbs if desired.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
15 g
Protein
62 g
Carbohydrates
9 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is farro gluten-free?
No—farro contains gluten. If you need a gluten-free option, use quinoa or millet.
How many servings does this make?
About 4 servings (one stuffed squash half per person).
How long does it take to prepare, roast, and cook?
Roasted squash halves take about 40–60 minutes; farro takes 25–35 minutes; total time is around 1 hour.
Can I make this ahead or freeze leftovers?
Yes. Refrigerate leftovers for 3–4 days. You can freeze the assembled dish for 2–3 months; thaw in the fridge and reheat.
What makes this gut-friendly?
It's high in fiber from the farro and squash, with plant diversity and polyphenols that support gut microbes.
Is this vegan/dairy-free?
Yes. Keep it vegan by omitting cheese and using vegetable broth.
How can I add more protein?
Add chickpeas, lentils, nuts or seeds, or tofu.
What flavor tweaks work well?
Try garlic, thyme, sage, lemon zest, or a drizzle of maple syrup.
How should I store and reheat leftovers?
Store in the fridge for 3–4 days. Reheat in the oven at about 175°C (350°F) for 15–20 minutes, until heated through.
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