Wild Rice and Butternut Squash Medley

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.

  • 8Servings


  • 2 Tbs. olive oil
  • 1 medium-size onion, finely chopped (about 1 cup)
  • 3 cloves garlic, minced (about 1 Tbs.)
  • 1 16-oz. pkg. cooked wild rice, or 3 cups cooked wild rice
  • 1 lb. butternut squash, peeled, seeded and cubed
  • 1 15-oz. can kidney beans, drained and rinsed
  • 1 Tbs. Dijon mustard
  • 1 Tbs. dried oregano
  • 1 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper


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
  • Carbohydrate Content: 32 g
  • Fat Content: 3.5 g
  • Fiber Content: 5 g
  • Protein Content: 7 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 234 mg
  • Sugar Content: 3 g