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Butternut Squash Pilaf Recipe

Looking for an easy Butternut Squash Pilaf recipe? Learn how to make Butternut Squash Pilaf using healthy ingredients.


Submitted by itshard

Makes 8 servings



Butternut squash and brown rice pilaf

Recipe Ingredients for Butternut Squash Pilaf

2 pounds butternut squash, peeled, halved and seeded
3 tablespoons extra-virgin olive oil
1 large red onion, finely chopped
1 clove garlic, minced
2 tablespoons water
1 tablespoon tomato paste
1 cup instant brown rice
1 3/4 cups water
1/2 cup white wine
2 tablespoons chopped fresh oregano
1 teaspoon salt
1 pinch of cinnamon
1 Freshly ground pepper, to taste

Recipe Directions for Butternut Squash Pilaf

  1. Preparation

  2. 1.Grate the squash through the large holes of a box grater.

  3. 2.Heat oil in a large cast-iron or nonstick skillet over medium-low heat. Add onion and garlic and cook, stirring, until soft and lightly colored, 10 to 12 minutes. Combine 2 tablespoons water and tomato paste in a small bowl and stir it into the pan. Add rice and stir to coat. Add the squash, in batches if necessary, and stir until it has reduced in volume enough so that you can cover the pan.

  4. 3.Increase the heat to medium-high, pour in 1 3/4 cups water (or broth) and wine, cover and bring to a boil. Reduce the heat to medium-low and cook, covered, stirring once or twice, until the rice has absorbed most of the liquid and the squash is tender, 25 to 30 minutes.

  5. 4.Add fennel fronds, oregano, salt, cinnamon and pepper; gently stir to combine. Remove from the heat and let stand, covered, for 5 minutes. Serve hot or at room temperature.

  6. Tips & Notes

Categories

Vegetables, Side Dish, Mediterranean

Nutrition Facts
Serving Size 235.6g
Amount Per Serving
Calories
207
Calories from Fat
54
% Daily Value*
Total Fat
6.0g
9%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
302mg
13%
Potassium
546mg
16%
Total Carbohydrates
34.8g
12%
Dietary Fiber
4.0g
16%
Sugars
3.7g
Protein
3.4g
Vitamin A 243% Vitamin C 44%
Calcium 9% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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