Butternut Squash and Shiitake Mushroom Wild Rice Risotto

Vegetarian
Gluten Free
Health score
20%
Butternut Squash and Shiitake Mushroom Wild Rice Risotto
100 min.
10
377kcal

Suggestions

Ingredients

  • cups arborio rice 
  • tablespoons butter 
  • cups butternut squash cubed
  • ounces mushroom caps dried sliced
  • cup cooking wine dry white
  • 0.5 cup flat-leaf parsley fresh chopped
  • ounce gorgonzola cheese crumbled
  • 10 servings salt and ground pepper black to taste
  • tablespoons olive oil 
  • large onion finely chopped
  • cups vegetable stock 
  • cups water 
  • cup rice wild

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Combine the shiitake mushrooms and water in a bowl, assuring the mushrooms are covered with water; allow to soak until the mushrooms have softened, about 30 minutes.
  2. Drain and reserve the liquid for later use.
  3. Preheat an oven to 375 degrees F (190 degrees C).
  4. Toss the butternut squash, olive oil, and maple syrup together in a bowl until the squash is evenly coated.
  5. Spread onto a baking sheet.
  6. Roast the squash in the preheated oven until tender yet retains its shape, about 30 minutes; set aside.
  7. Bring the vegetable stock and the reserved liquid from the mushrooms to a simmer in a saucepan over medium heat.
  8. Melt the butter in a large skillet over medium heat; when the butter begins to foam, stir the onion into the butter and cook until the onions are soft and golden, 5 to 7 minutes. Stir the wild rice and the Arborio rice through the onions until evenly mixed and coated.
  9. Add the white wine and mushrooms to the onion; cook, stirring occasionally, until the liquid has been absorbed, 7 to 10 minutes.
  10. Pour enough of the simmering stock mixture into the skillet to cover the rice; cook and stir until the liquid is nearly completely absorbed. Continue adding stock about 3/4 cups at a time, allowing each batch to absorb into the mixture before adding the next. Cook and stir until the rice is tender, about 35 minutes total.
  11. Add the butternut squash; cook until the squash is hot, 2 to 3 minutes. Reduce heat to low. Quickly stir the Gorgonzola cheese and parsley into the mixture until the risotto is moist and creamy; remove from heat. Season with salt and pepper; serve immediately.

Nutrition Facts

Calories377kcal
Protein9.87%
Fat24.52%
Carbs65.61%

Properties

Glycemic Index
36.6
Glycemic Load
32.26
Inflammation Score
-10
Nutrition Score
23.690000150515%

Flavonoids

Malvidin
0.01mg
Catechin
0.18mg
Epicatechin
0.13mg
Hesperetin
0.1mg
Naringenin
0.09mg
Apigenin
6.47mg
Luteolin
0.04mg
Isorhamnetin
0.75mg
Kaempferol
0.14mg
Myricetin
0.45mg
Quercetin
3.06mg

Nutrients percent of daily need

Calories:377.3kcal
18.87%
Fat:10.02g
15.42%
Saturated Fat:4.79g
29.93%
Carbohydrates:60.35g
20.12%
Net Carbohydrates:55.76g
20.28%
Sugar:3.57g
3.97%
Cholesterol:17.53mg
5.84%
Sodium:546.57mg
23.76%
Alcohol:2.47g
100%
Alcohol %:0.85%
100%
Protein:9.08g
18.15%
Vitamin A:6601.11IU
132.02%
Vitamin K:52.69µg
50.18%
Manganese:0.91mg
45.33%
Folate:148.46µg
37.11%
Copper:0.68mg
33.99%
Vitamin B5:3.01mg
30.15%
Vitamin B3:4.79mg
23.97%
Vitamin B1:0.34mg
22.68%
Vitamin C:17.16mg
20.8%
Phosphorus:206.23mg
20.62%
Magnesium:77mg
19.25%
Fiber:4.59g
18.36%
Selenium:12.48µg
17.83%
Vitamin B6:0.35mg
17.56%
Zinc:2.53mg
16.88%
Iron:2.89mg
16.04%
Potassium:513.26mg
14.66%
Vitamin B2:0.24mg
13.87%
Calcium:106.32mg
10.63%
Vitamin E:1.49mg
9.95%
Vitamin D:0.39µg
2.59%
Vitamin B12:0.15µg
2.42%
Source:Allrecipes