Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Life

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.

Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.

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.

Servings
SERVING

Ingredients

  • 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

Preparation

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 11/2 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

  • Serving Size Serves 8
  • Calories 186
  • Carbohydrate Content 32 g
  • Cholesterol Content 0 mg
  • Fat Content 3 g
  • Fiber Content 5 g
  • Protein Content 7 g
  • Saturated Fat Content 0 g
  • Sodium Content 234 mg
  • Sugar Content 3 g
  • Trans Fat Content 0 g
  • Unsaturated Fat Content 0 g