Recipe description
July 30, 2026
High-Fiber Black Bean Quinoa Stuffed Squash
Fiber-rich black bean quinoa stuffed squash to support gut health.
High Fiber
Plant Based
Protein Rich
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, peanut
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Takes about 2 minutes.
Why this recipe fits you
- High-fiber combination of black beans, quinoa, and squash supports gut regularity.
- Includes diverse plant ingredients across vegetables, legumes, and whole grains.
- Balanced with plant protein and heart-healthy fats from olive oil.
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
Squash
1
cup
Bean, black
1
tablespoon
Quinoa
1
serving spoon
Onion
1
piece
Garlic
2
clove
Oil, olive
2
teaspoon
Seed, cumin
1
teaspoon
Paprika powder
1
teaspoon
Salt
1
teaspoon
Pepper
1
teaspoon
Parsley
1
tablespoon
Instructions
1
Preheat oven to 375°F (190°C). Cut squash in half and remove seeds. Brush with olive oil, season with salt and pepper, and roast cut-side down for 30 minutes.
2
While squash roasts, cook quinoa according to package instructions. Drain and set aside.
3
In a skillet, heat olive oil over medium heat. Sauté chopped onion and minced garlic until softened, about 5 minutes.
4
Add black beans, cooked quinoa, cumin, paprika, salt, and pepper to the skillet. Stir to combine and cook for 5 more minutes.
5
Remove squash from oven. Flip halves cut-side up and fill generously with the black bean-quinoa mixture.
6
Return stuffed squash to oven and bake for 15 more minutes. Garnish with fresh parsley before serving.
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Nutrition
420 kcal
Calories
16 g
Protein
52 g
Carbohydrates
11 g
Fiber
6 g
Sugar
18 g
Fat
3 g
Saturated fat
0.5 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes—it's plant-based with no animal products.
Is it gluten-free?
Yes, naturally gluten-free. To avoid cross-contamination, use clean utensils and cookware.
How many servings does this make and what about nutrition?
The recipe yields 2 servings. It doesn’t include nutrition numbers; use a calculator for estimates.
Can I prep ahead or store leftovers?
Yes. Refrigerate leftovers in an airtight container for 3–4 days; reheat in the oven or microwave.
Can I freeze this dish?
Yes. Freeze the baked stuffed squash after cooling for 2–3 months. You can also freeze the filling separately and assemble later.
What substitutions work for beans or grains?
Yes. Swap black beans with chickpeas or pintos; quinoa with brown rice or bulgur; adjust cooking times accordingly.
How should I adjust for different squash sizes?
Smaller squash will cook faster; larger ones may need more time. Roast 30–35 minutes cut-side down, then bake the filling for 15 minutes.
How spicy is it and can I adjust the heat?
Cumin and paprika provide mild warmth; reduce or omit spices if you prefer a milder dish.
How should I serve it—garnishes or sides ideas?
Garnish with parsley; add avocado, salsa, or dairy-free yogurt if you like.
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