Take control of your health: Learn more about our Plant-Based Nutrition CertificateLearn more about our Plant-Based Nutrition Certificate
Recipes » Main Dish » Wild Rice Stuffed Carnival Squash
CNS Logo
Wild Rice Stuffed Carnival Squash Recipe

What You'll Need


12 mall to medium carnival squashes

2 cups long grain brown rice

½ cup wild rice

5 cups water

2 pinches of sea salt

2 medium onions, diced small (~2½ cups)

1 tsp dried sage or 1 Tbsp fresh sage, minced

2 tsp dried basil or 4 Tbsp fresh basil, minced

Pinch of dried or fresh thyme

Pinch of dried or fresh rosemary

½ cup raw pumpkin seeds, toasted

1 cup raw walnuts, toasted and chopped

⅔ cup currants

1 bunch parsley, minced (~1 cup)

3-4 stalks of celery, diced small (~2 cups)

2½ Tbsp wheat-free or regular tamari

1½ Tbsp umeboshi plum vinegar


How to Make It


1 Wash and cut the squash in half lengthwise, leaving the seeds in. Place squash on a glass baking dish or stainless baking pan, with the inside facing downward.

2 Sprinkle with a pinch of sea salt. Place ¼ inch of water in the dish. Bake at 350 degrees F, until soft, approximately 1½ hours.

3 Wash both types of rice separately. Then combine the rice, and add water and a large pinch of sea salt. Bring to a boil, then cover, reduce heat to low, and cook 45 to 50 minutes.

4 Move rice to a large bowl.

5 Sauté onions in water until translucent. Add sage, basil, thyme, rosemary and sauté another 3 minutes. Add this mixture to the cooked rice.

6 Stir in toasted pumpkin seeds, toasted walnuts, currants, parsley and celery.

7 Add tamari and vinegar.

8 When the squash is soft, remove from the oven and scoop the seeds out with a spoon. Place the squash back in the pan, with the inside facing up and fill with a rounded heap of the rice mixture.

9 Bake at 350 degrees F for 20 minutes more.

Copyright 2019 Center for Nutrition Studies. All rights reserved.

We’ve partnered with renowned online education provider eCornell, to offer a revolutionary program to help you understand the importance of diet and nutrition for your life. In a few short weeks arm yourself with the knowledge you need to improve your overall health, learn new skills, or even inspire a career change. Hear what people are saying.

100% online, work at your own pace
Attentive and interactive learning team
Science-based foundation
A trusted credential

Sign up for our free newsletter

Inspiring articles and recipes in your inbox