Hands-on time: 20 minutes
Total time: 2 hours, 30 minutes
- 1/4 cup uncooked hulled barley
- 1/4 cup crushed unsalted walnuts
- 1 tbsp chopped fresh basil or 1 tsp dried basil
- 1 apple (McIntosh, Cortland or Empire), peeled, cored and diced
- 1 tbsp pure maple syrup
- 1/2 tsp ground cinnamon
- 1 acorn squash
- 2 tsp extra-virgin olive oil
- In a medium pot, add barley and 1 cup water. Cover and bring to a boil. Reduce heat to low and simmer for 45 minutes to 1 hour; set aside.
- Preheat oven to 350°F. In a medium bowl, mix together walnuts, basil, apple, maple syrup and cinnamon. Add cooked barley to mixture.
- Cut squash in half across the middle and remove seeds (TIP: Try an ice cream scoop.) Then trim ends off each squash half. Place, skin side down, in a baking dish and drizzle each half with oil, dividing evenly.
- Fill center of each squash half with barley mixture, dividing evenly. Cover dish with aluminum foil. Bake for 1 hour, remove foil and bake for 20 more minutes or until squash is slightly brown and tender.
Nutrients per 1/2 stuffed squash: Calories: 374, Total Fat: 15 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 8 g, Carbs: 62 g, Fiber: 11 g, Sugars: 19 g, Protein: 7 g, Sodium: 11 mg, Cholesterol: 0 mg
Hulled barley (aka barley groats) has only the outer layer removed, leaving the bran layer intact. It is extremely high in fiber and nutrition. Hulled barley is also easily digested and a great source of selenium, phosphorous, magnesium and copper. This form of barley requires the longest cooking time, but the delicious results are well worth it!