Wild Rice and Butternut Squash Recipe

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


Submitted by thewabbit

Makes 8 servings



Wild rice, butternut squash, red kidney beans from Vegetarian Times.

Recipe Ingredients for Wild Rice and Butternut Squash

2 1tsp Olive Oil
1 medium raw Onion Yellow
3 clove Garlic
3 cup Wild Rice, Cooked
16 oz Squash, Winter, Butternut
15 oz Beans, Kidney, Red, Mature Seeds, Canned
3 tsp Classic Dijon Mustard
3 tsp Oregano, Ground
1 tsp Cumin
1/4 tsp Salt, Table
1/2 tsp Salt, Table

Recipe Directions for Wild Rice and Butternut Squash

  1. Heat oil in large pot over medium heat. Add onion, and saute 5-7 min. or until translucent. Stir in garlic and cook 1 min. more or until fragrant.

  2. Stir in wild rice, squash, beans, mustard, oregano, cumin, salt, pepper and 1-1/2 cups water. cover, and bring to a boil.

  3. Reduce heat to medium low, and simmer 15 min. or until all liquid is absorbed. Season to taste with salt and pepper.

Categories

Side Dish

Nutrition Facts
Serving Size 190.1g
Amount Per Serving
Calories
145
Calories from Fat
9
% Daily Value*
Total Fat
1.0g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Sodium
768mg
32%
Potassium
424mg
12%
Total Carbohydrates
29.4g
10%
Dietary Fiber
5.5g
22%
Sugars
3.6g
Protein
6.0g
Vitamin A 121% Vitamin C 23%
Calcium 5% Iron 9%
* 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
86% confidence
A
  Good points
  • Very low in saturated fat
  • High in dietary fiber
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • Very high in sodium
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