Butternut Squash Wild Rice Pilaf with Pomegranate Seeds and Walnuts
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
1 hr 30 mins
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Total Time
1 hr 45 mins
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Servings
6 servings
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Calories
522 kcal
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Course
Side Dish, Main Course, Salad
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Cuisine
North American, Middle Eastern, Israeli
Butternut Squash Wild Rice Pilaf with Pomegranate Seeds and Walnuts
Description
In this Butternut Squash Wild Rice Pilaf, small cubes of butternut squash are roasted until tender and caramelized at high heat, producing a soft yet slightly crisp texture. Wild rice blend is cooked with bay leaf until chewy and earthy, providing a hearty base. Purple onions sautéed in neutral oil with walnuts add a toasty sweetness, and optional pomegranate molasses or balsamic vinegar delivers subtle tartness.
A honey-lemon vinaigrette of olive oil, lemon juice, and honey is mixed in, lightly sweetening and brightening the entire pilaf. Fresh mint and pomegranate seeds scattered on top offer refreshing herbal notes and bursts of juicy acidity, complementing the savory and nutty elements. The balance of textures and flavors makes this pilaf suitable as a side dish or a vegetarian main component.
Roast butternut squash until it browns around the edges for full flavor. Cook wild rice fully to achieve the chewy texture typical of pilaf. The vinaigrette can be adjusted to taste for sweetness or acidity, and pomegranate seeds garnish should be added last to preserve their texture.
Ingredients
- 1 butternut squash peeled and cubed, small
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 tablespoons neutral cooking oil generic cooking oil
- 1 ½ cups wild rice blend
- 3 cups water
- 1 bay leaf
- 4 tablespoons neutral cooking oil generic cooking oil
- 2 purple onion sliced
- ½ cup walnuts chopped
- 2 tablespoon pomegranate molasses or balsamic vinegar
- ¼ cup olive oil
- 2 tablespoon lemon juice
- 4 teaspoons honey
- salt to taste
- black pepper to taste
- 4 mint diced finely, stems
- ½ cup pomegranate seeds
Instructions
- Preheat oven to 450 F. Cover a baking sheet with parchment paper or a reusable silicone mat.
Roast butternut squash
- Transfer cubed butternut squash to baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Mix to combine.
- Roast in 450 F oven for 35 minutes, until the butternut squash is tender and browned around the edges. Remove from the oven and allow to cool.
Cook wild rice
- While squash is baking, prepare rice: combine wild rice blend, water and bay leaf in a saucepan. Cook according to package instructions (wild rice takes long to cook - about 45-50 mins).
Saute onions and walnuts
- Preheat 4 tablespoons of oil in a large pan. Add purple onion slices, and cook for 5 minutes. Add walnuts and cook for an additional 2 minutes. Optional: add pomegranate molasses or balsamic vinegar, and stir to combine. Remove from heat and set aside.
Make honey vinaigrette
- Mix dressing: combine 2 tablespoons of olive oil, lemon juice and honey in a jar. Season with salt and pepper, to taste. Shake to emulsify.
Mix wild rice pilaf
- In a large bowl, combine wild rice, roasted butternut squash, onions, nuts and diced mint. Season with dressing and stir well to combine.
- Transfer butternut squash wild rice mixture to serving platter. Top with pomegranate seeds. Serve immediately.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 522 kcal
% Daily Value*
| Calories | 522kcal | 26% |
| Carbohydrates | 59g | 20% |
| Protein | 9g | 18% |
| Fat | 30g | 46% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 10g | 59% |
| Monounsaturated Fat | 16g | 80% |
| Trans Fat | 1g | 50% |
| Sodium | 404mg | 17% |
| Potassium | 753mg | 16% |
| Fiber | 7g | 28% |
| Sugar | 14g | 28% |
| Vitamin A | 13328IU | 267% |
| Vitamin C | 33mg | 37% |
| Calcium | 95mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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