Wild Rice and Butternut Squash Medley Recipe | Vegetarian Times Skip to main content

Wild Rice and Butternut Squash Medley

Now that you can buy pre-cooked wild rice, it’s easy to use this Native American whole grain in speedy dinners. The nutty flavor of the rice and rich, creamy taste of the butternut squash are a delicious sneak preview of all the yummy foods of fall.

Ingredients: 

Ingredients: 

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2 Tbs. olive oil
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1 medium-size onion, finely chopped (about 1 cup)
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3 cloves garlic, minced (about 1 Tbs.)
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1 16-oz. pkg. cooked wild rice, or 3 cups cooked wild rice
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1 lb. butternut squash, peeled, seeded and cubed
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1 15-oz. can kidney beans, drained and rinsed
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1 Tbs. Dijon mustard
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1 Tbs. dried oregano
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1 tsp. ground cumin
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½ tsp. salt
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¼ tsp. ground black pepper

Instructions: 

1. Heat oil in large pot over medium heat. Add onion, and sauté 5 to 7 minutes, or until translucent. Stir in garlic, and cook 1 minute more, or until fragrant.

2. Stir in wild rice, squash, beans, mustard, oregano, cumin, salt, pepper, and 1½ cups water. Cover, and bring to a boil.

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

Nutrition Information: 

Calories: 
186
Protein: 
7 g
Total Fat: 
3.5 g
Saturated Fat: 
0.5 g
Carbohydrates: 
32 g
Cholesterol: 
0 mg
Sodium: 
234 mg
Fiber: 
5 g
Sugar: 
3 g
Yield: 
Serves 8