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Wild Rice And Squash Recipe

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Wild Rice and Squash Pilaf Stuffing Healthy Fitness Meals
Wild Rice and Squash Pilaf Stuffing Healthy Fitness Meals from healthyfitnessmeals.com

Description

This wild rice and squash recipe is a perfect combination of flavors and textures. The nutty flavor of wild rice and the sweet taste of squash come together to create a delicious and healthy meal. It is a perfect dish for a busy weekday dinner or a special occasion. The recipe is simple to prepare and can be customized to your taste.

Prep Time

The preparation time for this recipe is approximately 15-20 minutes.

Cook Time

The cooking time for this recipe is approximately 45-50 minutes.

Ingredients

  • 1 cup wild rice
  • 1 medium-sized butternut squash
  • 1 medium-sized onion
  • 2 cloves of garlic
  • 2 tablespoons olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 3 cups vegetable broth

Equipment

  • Baking sheet
  • Pot
  • Frying pan
  • Knife
  • Cutting board

Method

  1. Preheat the oven to 400°F.
  2. Cut the butternut squash in half and remove the seeds. Cut it into cubes and place them on a baking sheet.
  3. Drizzle the squash with 1 tablespoon of olive oil and sprinkle with ½ teaspoon of salt and ¼ teaspoon of black pepper. Toss to coat evenly.
  4. Bake the squash in the oven for 25-30 minutes or until tender and lightly browned.
  5. While the squash is baking, rinse the wild rice in a fine mesh strainer and drain the excess water.
  6. Chop the onion and garlic and heat 1 tablespoon of olive oil in a pot over medium heat.
  7. Add the onion and garlic to the pot and cook for 3-4 minutes or until the onion is translucent.
  8. Add the wild rice, thyme, ½ teaspoon of salt, and ¼ teaspoon of black pepper to the pot and stir to combine.
  9. Pour the vegetable broth into the pot and bring it to a boil.
  10. Reduce the heat to low, cover the pot, and simmer for 35-40 minutes or until the wild rice is cooked and the liquid is absorbed.
  11. Add the roasted squash to the pot and stir to combine. Serve hot.

Notes

  • You can use any type of squash for this recipe, such as acorn, delicata, or kabocha squash.
  • If you prefer, you can use chicken broth instead of vegetable broth.
  • You can add other vegetables or herbs to this recipe, such as carrots, celery, or rosemary.

Nutrition Info

  • Calories: 230
  • Carbohydrates: 37g
  • Protein: 5g
  • Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 700mg
  • Potassium: 520mg
  • Fiber: 4g
  • Sugar: 4g
  • Vitamin A: 15350IU
  • Vitamin C: 31mg
  • Calcium: 75mg
  • Iron: 2mg

Recipe Tips

  • Make sure to rinse the wild rice before cooking to remove any dirt or debris.
  • Cut the squash into similar-sized pieces to ensure even cooking.
  • Add more broth if needed during the cooking process.
  • You can also cook the wild rice in a rice cooker or an instant pot.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

Enjoy this delicious and healthy wild rice and squash recipe!


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