nutritional information

Per :

  • Calories: 295
  • Protein: 6 g
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Carbohydrates: 47 g
  • Cholesterol: 0 mg
  • Sodium: 313 mg
  • Fiber: 6 g
  • Sugar: 8 g

Basmati and Wild Rice over Acorn Squash with Braised Vegetables

Basmati and Wild Rice over Acorn Squash with Braised Vegetables

Serves 8

Any type of winter squash—butternut, kabocha, delicata, red kuri, even small pumpkins—can be used in this hearty main course. Offering a wide variety of flavors, the recipe celebrates the harvest season.
Acorn Squash
  • 1 Tbs. olive oil
  • 1 tsp. maple syrup
  • 1 tsp. low-sodium soy sauce
  • ¼ tsp. ground cinnamon
  • 2 medium acorn squash, quartered and seeded
  • ¼ cup pine nuts
  • 1½ cups basmati-wild rice mix, such as Lundberg Farms
  • 1 Tbs. olive oil
  • 1 small red onion, diced (¾ cup)
  • 2 cloves garlic, minced (2 tsp.)
  • 2 Tbs. olive oil
  • 1 head fennel, cut into chunks (1½ cups)
  • 2 cups baby carrots
  • 2 cups sugar snap peas
  • 1 Tbs. capers, drained
  • ⅓ cup chopped fresh parsley
  • Cranberry sauce for garnish, optional

1. To make Acorn Squash: Preheat oven to 350°F. Coat baking sheet with cooking spray, or line with parchment paper. Whisk together olive oil, maple syrup, soy sauce, cinnamon, and 2 Tbs. water in small bowl. Brush inside and edges of acorn squash wedges; place on prepared baking sheet. Bake 30 to 40 minutes, or until squash is soft enough to prick with tip of knife. Keep warm.

2. To make Basmati and Wild Rice: Toast pine nuts in small skillet over medium-low heat 3 to 5 minutes, or until browned and fragrant, shaking pan often. Set aside. Cook rice according to package directions. Set aside. Heat olive oil in large skillet over medium heat. Sauté onion and garlic in olive oil 3 to 5 minutes, or until soft. Stir in rice and pine nuts, and season with salt and pepper. Keep warm.

3. To make Braised Vegetables: Heat olive oil in Dutch oven or large saucepan over medium heat. Sauté fennel in oil 10 minutes, or until softened. Add carrots, and sauté 5 minutes more, or until carrots begin to brown. Add 2 cups water, cover, and steam vegetables 10 to 15 minutes, or until soft. Add snap peas, and steam 2 to 3 minutes more. Season with salt and pepper, and stir in capers.

4. To serve: Place 1 Acorn Squash wedge on each plate. Spoon Basmati and Wild Rice into center of each squash quarter, and top with Braised Vegetables. Sprinkle with chopped parsley, and add a dollop of cranberry sauce, if desired.

October 2008

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I made this tonight & it was fantastic. I found the flavors of each part balance each other nicely. My husband (a meateater) loved it as well. I didn't have all the ingredients - I substituted broccoli for snap peas, celery root + fennel seeds for the fennel bulb, and leeks for the onion (just trying to use up some veggies from the week). I will certainly make this again.

Meagan - 2009-11-19 18:18:53

I made this last night since I had all the ingredients on hand. We liked the concept however while the flavors were lovely together but it was too muted. They weren't strong enough for us. I added some southern style turnip greens with roots that I had to use up on the side and the flavor of the turnips were stronger than the entire dish of sqash. And I hadn't seasoned the greens strongly at all. As is I won't make again but if I can find someway to make the flavors more intense I will give it a try. Oh yes and the greens flavor worked well with the entire dish.

pjh139 - 2009-10-09 07:46:04

"Hearty" implies "filling". That restaurant-sized portion can hardly be hearty.

Um - 2011-04-21 22:53:41