Gluten-Free Squash Stew

Gluten-Free Squash Stew
Fat 10% Carbs 78% Protein 11%
Percent Calories

1 bowl of gluten-free squash stew contains 346 Calories. The macronutrient breakdown is 78% carbs, 10% fat, and 11% protein. This is a good source of protein (19% of your Daily Value), fiber (22% of your Daily Value), and potassium (17% of your Daily Value).

4 bowl
Prep Time
5 minutes
Cook Time
35 minutes



  1. Heat oil in large sauce pan or dutch oven over medium heat
  2. Add garlic, squash seeds and chopped onion and cook for 5-7 minutes before adding any herbs like thyme or rosemary
  3. add diced acorn squash and cook 10 minutes until soft, stir to avoid sticking
  4. Add wild rice, stir well and add 3 cups water
  5. Bring to a boil then simmer on low for 20 minutes
  6. Add raisins and serve

Nutrition Facts

For 1 bowl of gluten-free squash stew (195g)

Nutrient Value %DV
Calories 346
Fats 4g 5%
Saturated fats 1g 3%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 10mg 0.4%
Carbs 72g 26%
Net carbs 66g
Fiber 6g 22%
Sugar 12g
Protein 10g
Calcium 62mg 6%
Iron 2mg 29%
Potassium 780mg 17%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 244μg
Caffeine 0mg
Choline 24mg 4%
Copper 0.4mg 50%
Fluoride 42μg
Folate (B9) 77μg 19%
Lycopene 0μg
Magnesium 147mg 35%
Manganese 1mg 47%
Niacin 5mg 31%
Pantothenic acid 1mg 22%
Phosphorus 321mg 46%
Retinol 0μg
Riboflavin (B2) 0.2mg 15%
Selenium 3μg 5%
Theobromine 0mg
Thiamine 0.3mg 21%
Vitamin A IU 407IU
Vitamin A 20μg 2%
Vitamin B12 0μg 0%
Vitamin B6 0.5mg 36%
Vitamin C 13mg 15%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 1mg 7%
Vitamin K 4μg 3%
Zinc 4mg 34%
Sugar 12g
Sucrose 1g
Glucose 5g
Fructose 5g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0.5g
Saturated fats 1g 3%
Monounsaturated fats 3g
Polyunsaturated fats 1g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 2g
Glycine 0.5g
Histidine 0.3g
Hydroxyproline 0g
Isoleucine 0.4g
Leucine 1g
Lysine 0.4g
Methionine 0.3g
Phenylalanine 0.5g
Proline 0.4g
Serine 1g
Threonine 0.3g
Tryptophan 0.1g
Tyrosine 0.4g
Valine 1g

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