Almost Fat Free Brown & Wild Rice Dish with Butternut Squash, Spinach and Figs

You can never have too many side dish recipes, so give Almost Fat Free Brown & Wild Rice Dish with Butternut Squash, Spinach and Figs a try. One portion of this dish contains about 11g of protein, 2g of fat, and a total of 380 calories. This recipe serves 4. For $1.63 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. This recipe is liked by 35 foodies and cooks. This recipe from The Healthy Foodie requires sea salt, pepper, onion, and dried figs. From preparation to the plate, this recipe takes roughly 45 minutes. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is great. Similar recipes include Butternut Squash Wild Rice, Butternut Squash Wild Rice #Holidaytable, and Butternut Squash and Wild Rice Salad.

Servings: 4

 

Ingredients:

1 cup brown rice

450g butternut squash, cut into 1" cubes.

100g (1 package) whole chestnuts, roasted and peeled, coarsely chopped

120g dried figs, coarsely chopped

½ tsp whole fennel seeds

227g mushrooms, sliced

¼ tsp freshly grated nutmeg

1 large onion, finely chopped

¼ tsp freshly cracked black pepper

½ tsp Himalayan or fine sea salt

3 cups spinach, coarsely chopped

3½ cups water

1/3 cup wild rice

Equipment:

sauce pan

steamer basket

frying pan

Cooking instruction summary:

Bring water and salt to a boil in a large saucepan over high heat. Add wild rice and brown rice and bring back to the boil. (For best results with the wild rice, soak it overnight in a cup or so of fresh cold water.) Lower heat, cover and cook for about 25-30 minutes, until rice is tender and all the water is absorbed. Set aside, uncovered. While the rice is cooking, place butternut squash in a steaming basket and steam over simmering water until fork tender but still retains a little bit of a crunch. (Tip: if your steaming basket fits over the saucepan you're cooking the rice in, just set it over your rice for the last 10 minutes of cooking.) In a large non stick pan coated with cooking spray or olive oil, cook the mushrooms over medium high heat until nice and golden brown on both sides. Add onions, salt, pepper, nutmeg and fennel seeds and cook until fragrant and onion starts to color, 2-3 minutes. Add the spinach, chestnuts and figs and continue cooking for a minute, until the spinach is somewhat wilted and you have enough room to throw in the rice. Add rice and steamed butternut squash and mix until all the ingredients are well combined. Serve immediately.

 

Step by step:


1. Bring water and salt to a boil in a large saucepan over high heat.

2. Add wild rice and brown rice and bring back to the boil. (For best results with the wild rice, soak it overnight in a cup or so of fresh cold water.) Lower heat, cover and cook for about 25-30 minutes, until rice is tender and all the water is absorbed. Set aside, uncovered. While the rice is cooking, place butternut squash in a steaming basket and steam over simmering water until fork tender but still retains a little bit of a crunch. (Tip: if your steaming basket fits over the saucepan you're cooking the rice in, just set it over your rice for the last 10 minutes of cooking.) In a large non stick pan coated with cooking spray or olive oil, cook the mushrooms over medium high heat until nice and golden brown on both sides.

3. Add onions, salt, pepper, nutmeg and fennel seeds and cook until fragrant and onion starts to color, 2-3 minutes.

4. Add the spinach, chestnuts and figs and continue cooking for a minute, until the spinach is somewhat wilted and you have enough room to throw in the rice.

5. Add rice and steamed butternut squash and mix until all the ingredients are well combined.

6. Serve immediately.


Nutrition Information:

Quickview
379k Calories
10g Protein
2g Total Fat
85g Carbs
100% Health Score
Limit These
Calories
379k
19%

Fat
2g
3%

  Saturated Fat
0.44g
3%

Carbohydrates
85g
28%

  Sugar
20g
22%

Cholesterol
0.0mg
0%

Sodium
333mg
15%

Get Enough Of These
Protein
10g
21%

Vitamin A
14076IU
282%

Manganese
2mg
133%

Vitamin K
115µg
110%

Magnesium
180mg
45%

Vitamin C
34mg
42%

Fiber
9g
38%

Vitamin B3
6mg
34%

Potassium
1152mg
33%

Vitamin B6
0.65mg
32%

Copper
0.63mg
32%

Phosphorus
312mg
31%

Folate
115µg
29%

Vitamin B1
0.43mg
29%

Vitamin B5
2mg
23%

Vitamin B2
0.38mg
23%

Iron
3mg
20%

Zinc
2mg
17%

Calcium
163mg
16%

Vitamin E
2mg
15%

Selenium
6µg
10%

covered percent of daily need
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