Recipes for Grocerants: Acorn Squash with Braised Veggies & Rice

Hot veggies are a hot trend right now! Here's a great winter recipe for your store's grocerant.

January 17, 2017

From the Vegetarian TimesBasmati and Wild Rice over Acorn Squash with Braised Vegetables
(Note: the recipe does contain pine nuts which can be left out and soy sauce which can be replaced with sea salt)

This recipe makes 8 servings

Basmati and Wild Rice over Acorn Squash with Braised Vegetables Ingredients: 
For the Squash 
1 tablespoon olive oil 
1 teaspoon maple syrup 
1 teaspoon low sodium soy sauce
¼ teaspoon ground cinnamon 
2 medium acorn squash, quartered and seeded (you can also use butternut, kabocha, delicate, red kuri or small pumpkins)

For the Rice 
¼ cup pine nuts (optional) 
1 1/2 cups basmati-wild rice mix (such as Lundberg Farms) 
1 tablespoon olive oil 
¾ cup diced red onion (1 small onion) 
2 tablespoons minced garlic (2 garlic cloves)

For the Braised Vegetables 
2 tablespoons olive oil 
1 ½ cups fennel, cut into chunks (1 bulb) 
2 cups baby carrots 
2 cups sugar snap peas 
1 tablespoon capers, drained 
1/3 cup fresh chopped parsley 
Cranberry sauce for garnish (optional)

Directions: 
For the Squash
 

Pre-heat the oven to 350 degrees F. 
Coat a baking sheet with cooking spray, or line with parchment paper. 
Whisk together the olive oil, maple syrup, sea salt (or soy sauce if preferred) and 2 tablespoons of water in a small bowl. 
Brush the insides and edges of the squash quarters; place on the prepared baking sheet. 
Bake 30 to 40 minutes or until the squash is soft enough to prick with a knife tip. Keep warm.

For the Rice 
Toast the pine nuts (if including) in a small skillet over medium-low heat for 3 to 5 minutes, or until browned and fragrant, shaking the pan often. Set aside. 
Cook the rice according to the package directions. Set aside. 
Heat the olive oil in a large skillet over medium heat. 
Sauté the onion and garlic in the olive oil for 3 to 5 minutes, or until soft. 
Stir in the rice and pine nuts and season with salt and pepper. Keep warm.

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

To Serve: 
Place 1 acorn squash wedge on each plate. 
Spoon Basmati and Wild rice into the center of each squash quarter and top with braised vegetables. 
Sprinkle with chopped parsley and add a dollop of cranberry sauce, if desired.

The following nutritional analysis is for one serving - recipe makes 8 servings.

Nutrient Name Nutrient Value Unit Daily Value %
 
Calories 260     
Calories from Fat 90     
Total Fat 10  g   15% 
Saturated Fat 1  g   5% 
Trans Fat 0  g    
Cholesterol 0  mg   0% 
Sodium 90  mg   4% 
Carbohydrates 39  g   13% 
Dietary Fiber 7  g   28% 
Sugars 4  g    
Protein 7  g    
Vitamin A   IU   120% 
Vitamin C   mg   40% 
Calcium   mg   6% 
Iron   mg   10% 

Nutritional information provided by www.menucalc.com

CLICK HERE to get your FREE Food Allergy Buddy Card!

Back to Top