Wild Rice with Butternut Squash, Walnuts and Cranberries (Vegan, Gluten-Free)

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Looking for a dinner idea? Try this Wild Rice with Butternut Squash, Walnuts and Cranberries. It is dairy-free, egg-free, gluten-free and peanut-free. However, it is not lacking in taste. It is bursting with flavor and packed with nutrients!

For more easy to follow recipes that help you hack the What’s For Dinner dilemma, buy Serena Wolf’s new book, The Dude Diet Dinnertime: 125 Clean(ish) Recipes For Weeknight Dinners and Fancypants Dinners here.

Further Food Nutritionist Commentary:

Wild rice is high in fiber, vitamin C and antioxidants. Fiber improves digestion, vitamin C improves the immune system and antioxidants protect against damage from free radicals.

By Camryn Goldstein

Wild Rice with Butternut Squash, Walnuts and Cranberries (Vegan, Gluten-Free)

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Servings: 6

Ingredients

1 cup wild rice
1 medium butternut squash, peeled, seeded, and cut into 1-inch cubes (about 6 cups cubed squash)
2½ tablespoons extra-virgin olive oil
½ teaspoon ground cinnamon
½ teaspoon kosher salt
¼ teaspoon cayenne pepper (optional)
2 tablespoons fresh lemon juice
2 teaspoons low-sodium soy sauce
2 teaspoons pure maple syrup
½ cup coarsely chopped walnuts
1/3 cup dried cranberries
3 whole scallions, thinly sliced
Freshly ground pepper

Instructions

  1. Cook the rice according to the package directions.
  2. Preheat the oven to 425 degrees. Line a baking sheet with aluminum foil or parchment paper.
  3. Place the butternut squash cubes in a mixing bowl. Drizzle with 1½ tablespoons of the olive oil, and sprinkle with cinnamon, salt, and cayenne pepper if using. Toss to combine, making sure each cube is coated. Transfer the squash to the prepared baking sheet, leaving a little bit of space between each cube.
  4. Roast the squash for about 30 minutes, turning once halfway through the cooking time, until the squash is tender (but not too soft—you don’t want it to fall apart when mixing it with the other ingredients) and lightly browned. Set aside and let cool slightly.
  5. In a large mixing bowl, whisk the remaining tablespoon of olive oil, lemon juice, soy sauce, and maple syrup. Add the cooked rice to the bowl with the dressing and toss to combine. Add the roasted butternut squash, walnuts, cranberries, and scallions and gently fold all the ingredients together. Taste and season with freshly ground pepper and a little extra salt (if needed).
Cook the rice according to the package directions. Preheat the oven to 425 degrees. Line a baking sheet with aluminum foil or parchment paper. Place the butternut squash cubes in a mixing bowl. Drizzle with 1½ tablespoons of the olive oil, and sprinkle with cinnamon, salt, and cayenne pepper if using. Toss to combine, making sure each cube is coated. Transfer the squash to the prepared baking sheet, leaving a little bit of space between each cube. Roast the squash for about 30 minutes, turning once halfway through the cooking time, until the squash is tender (but not too soft—you don’t want it to fall apart when mixing it with the other ingredients) and lightly browned. Set aside and let cool slightly. In a large mixing bowl, whisk the remaining tablespoon of olive oil, lemon juice, soy sauce, and maple syrup. Add the cooked rice to the bowl with the dressing and toss to combine. Add the roasted butternut squash, walnuts, cranberries, and scallions and gently fold all the ingredients together. Taste and season with freshly ground pepper and a little extra salt (if needed).

Nutrition Information

Per Serving: Calories: 192; Total Fat: 13 g; Saturated Fat: 1 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 5 g; Cholesterol: 0 mg; Sodium: 80 mg; Potassium: 237 mg; Carbohydrate: 20 g; Fiber: 3 g; Sugar: 8 g; Protein: 3 g

Nutrition Bonus:

Vitamin C: 20%; Vitamin A: 55%; Iron: 5%; Calcium: 13%

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