Butternut-Rice Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
51%
Butternut-Rice Pilaf
45 min.
4
282kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cups butternut cubed peeled () ( 1 pound)
  • teaspoon rubbed sage dried
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • teaspoon juice of lemon 
  • teaspoon olive oil 
  • cup onion chopped
  • cup rice long-grain uncooked
  • 0.5 cup bottled roasted bell peppers red chopped
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • sauce pan

Directions

  1. Heat olive oil in a large saucepan over medium heat.
  2. Add onion and garlic, and saut 3 minutes.
  3. Add squash, water, and rice, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in bell peppers and remaining ingredients.

Nutrition Facts

Calories282kcal
Protein8.05%
Fat5.11%
Carbs86.84%

Properties

Glycemic Index
38.8
Glycemic Load
23.31
Inflammation Score
-10
Nutrition Score
19.670434754828%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.05mg
Quercetin
8.16mg

Nutrients percent of daily need

Calories:281.61kcal
14.08%
Fat:1.65g
2.54%
Saturated Fat:0.29g
1.83%
Carbohydrates:63.17g
21.06%
Net Carbohydrates:58.02g
21.1%
Sugar:5.72g
6.35%
Cholesterol:0mg
0%
Sodium:548.05mg
23.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.86g
11.72%
Vitamin A:18959.39IU
379.19%
Vitamin C:49.57mg
60.09%
Manganese:1mg
50.24%
Vitamin B6:0.46mg
22.94%
Potassium:778.51mg
22.24%
Fiber:5.16g
20.64%
Magnesium:80.88mg
20.22%
Vitamin E:2.77mg
18.49%
Vitamin B1:0.24mg
15.95%
Folate:62.44µg
15.61%
Vitamin B3:3.04mg
15.22%
Copper:0.3mg
14.9%
Phosphorus:131.85mg
13.19%
Calcium:125.68mg
12.57%
Vitamin B5:1.25mg
12.51%
Selenium:8.47µg
12.09%
Iron:2.07mg
11.49%
Zinc:0.92mg
6.16%
Vitamin B2:0.08mg
4.59%
Vitamin K:3.45µg
3.28%
Source:My Recipes