Recipe description
Published on: June 8, 2026
High Fiber
Protein Rich
Why this recipe fits you
- Rich in fiber from barley, squash, and mushrooms.
- Includes diverse plant ingredients for gut-friendly polyphenols.
- Balanced with protein, complex carbs, and herbs.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Ingredients
Squash
2
cup
Barley
1
cup
Mushroom
8
piece
Onion
1
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Vegetable broth
2
cup
Bread-crumbs
0.5
cup
Cheese, parmesan
2
tablespoon
Parsley
2
tablespoon
Butter
2
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
Cut the squash in half lengthwise and scoop out the seeds.
3
Drizzle the squash halves with olive oil and sprinkle with salt and pepper.
4
Place the squash on a baking tray and bake for 30-35 minutes, or until tender.
5
Meanwhile, in a skillet, heat olive oil over medium heat and sauté chopped onion until translucent.
6
Add the mushrooms and cook until softened.
7
Stir in the cooked barley and herbs, seasoning with salt and pepper to taste.
8
Once the squash is cooked, fill each half with the barley and mushroom mixture.
9
Return to the oven for an additional 10 minutes, then serve warm.
Nutrition
420 kcal
Calories
14 g
Protein
60 g
Carbohydrates
9 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in Mushroom Barley Stuffed Squash?
Squash boats filled with barley, mushrooms, herbs, and a savory filling; it's plant-forward and fiber-rich.
How do I prepare the squash for stuffing?
Halve the squash, scoop out the seeds, brush with oil, and roast until tender before filling (or pre-roast the halves).
How long does it take to cook?
Total time is about 60 minutes, depending on squash size and barley cooking time.
Is this recipe gluten-free?
Not gluten-free if you use barley, which contains gluten. To make it gluten-free, substitute barley with quinoa, millet, or rice and check other ingredients.
Is this recipe vegan or vegetarian?
It's plant-based. It is vegan if you don't add cheese or butter; vegetarian as written.
Can I assemble or cook it ahead of time?
Yes. Roast the squash and prepare the filling in advance, then fill and bake when ready.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; freeze for longer storage.
How can I customize the flavor?
Try different mushrooms, extra garlic or onions, herbs, nuts or seeds, or a squeeze of lemon for brightness.
What are the nutritional benefits?
Provides dietary fiber and beta-glucans from barley; mushrooms add polyphenols; may support gut-friendly microbes.
What should I serve it with?
Pair with a green salad and optionally fermented foods for gut health; a lemon wedge brightens the dish.
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