Delicious, Fun & Healthy Food

Roasted Squash Boats with Black Rice

Lina LiwagComment

This dish was enjoyed by my family last weekend. It’s a lovely fall lunch item and can be paired with soup or salad. It’s also simple to make and there are so many ways to create your own stuffing depending on what’s available in your refrigerator and pantry. It could be quinoa, lentils, greens and other vegetables or healthy grains.  I used black rice on this recipe and both the Liwag boys gave it a thumbs up!  Lightly toasting the sunflower seeds is highly recommended as it will bring the flavour of the dish to another level!

Last week’s module on my course at the Nutrition Schoolwas about healthy cooking. We talked about incorporating sweet vegetables in our meals… a great way to satisfy our cravings for sweets and can definitely help us let go of the processed sugar. These are sweet potatoes, yams, squash or carrots. So as a way of putting that lesson into practice, I thought it was fitting to make this wonderful dish!

Roasted  Squash Boats With Black Rice 


For the roasted squash:

1 medium size kabocha squash (see notes)

1Tbsp melted coconut oil or cold pressed extra virgin olive oil

1/2 tsp cinnamon

pinch of black pepper 

For the stuffing :

3/4 c. uncooked black rice

1 3/4 c. water

1  1/2 Tbsp. coconut oil or cold pressed extra virgin olive oil

1/2 onions, diced, about 1/2 c.

1c. organic  frozen peas

1 carrot, peeled and cut into cubes

6 c. of baby kale or your choice of greens (see notes)

1/2 c. toasted sunflower seeds

1/4 dried cranberries

For the dressing:

1/4 c. lemon juice

1 tsp. grainy mustard

1/2 tsp cinnamon

1/2 tsp Celtic sea salt or Himalayan salt

2 tsp. maple syrup or honey

pinch  of black pepper


1. Preheat the oven to 425F.

2. Wash the squash well. Pat dry. Cut into half and scoop the seeds out using a spoon.

3. Mix the oil, cinnamon and black pepper in a small bowl then rub the mixture into the squash flesh. 

4. In a roasting pan, add 1/4 inch water then place the squash, cut side up

and roast between 30-40 mins. or until tender.

5. While the squash is roasting, wash the black rice then place in a small cooking pot with water. Bring to a boil, remove the lid and turn to simmer once it starts boiling. Cook for about 40-45 mins. 

6. In a pan, sauté the onions until soft then add the carrots and frozen peas and cook for about 5 minutes stirring a few times. Combine the greens then turn off the stove as the heat is enough to wilt them. Stir a few times then remove the pan  from the heat after 2-3 minutes.

7. Place the ingredients for the dressing in a small jar and shake well until well incorporated.

8. Combine the cooked black rice, cranberries and half of the toasted sunflower seeds with the sautéed vegetables. Add the dressing and toss well. Adjust the taste if necessary.

9. Remove the squash  from the oven and scoop the stuffing into each half. Top with the rest of the sunflower seeds. Enjoy!


1. Some of the other varieties of squash that can be used are acorn, butter cup or autumn cup.

2. Use quinoa or wild rice if you don’t have black rice.

3. Black or curly kale, Swiss chard or spinach are other options for greens. Just chop them into bite size pieces and remember to just lightly cook them.

4. Some roast their squash cut side down but I prefer cut side up.  However, you can experiment and try both ways, inverting it halfway thru the cooking time.