Slow-Cooker Rye Berries with Butternut Squash

Dairy Free
Health score
6%
Slow-Cooker Rye Berries with Butternut Squash
945 min.
9
193kcal

Suggestions


Discover the delightful combination of flavors and textures in this Slow-Cooker Rye Berries with Butternut Squash recipe. Perfect for those seeking a hearty, dairy-free side dish, this recipe is not only nutritious but also incredibly easy to prepare. With a cooking time of just over 15 hours, you can set it and forget it, allowing the slow cooker to work its magic while you go about your day.

Rye berries, known for their chewy texture and nutty flavor, serve as the star ingredient, providing a wholesome base that pairs beautifully with the sweet, tender butternut squash. The addition of chopped walnuts adds a delightful crunch, making each bite a satisfying experience. Enhanced with aromatic spices like ground cinnamon and a hint of salt, this dish is sure to impress your family and friends.

Whether you're hosting a gathering or simply looking to elevate your weeknight meals, this recipe is a fantastic choice. With 193 calories per serving, it’s a guilt-free indulgence that fits perfectly into a balanced diet. So, gather your ingredients, fire up your slow cooker, and get ready to enjoy a deliciously comforting dish that celebrates the flavors of the season!

Ingredients

  • 1.5 cups cracked rye berries uncooked
  • 1.8 cups chicken broth (from 32-oz carton)
  • 0.3 cup water 
  • 0.3 cup onion chopped
  • tablespoon butter firm cut into small pieces
  • 0.5 teaspoon ground cinnamon 
  • 0.3 teaspoon salt 
  • 0.5 cups butternut squash peeled
  • 0.5 cup walnut pieces chopped

Equipment

  • bowl
  • slow cooker

Directions

  1. In large bowl, place rye berries; add enough water to cover.
  2. Let soak in refrigerator at least 8 hours but no longer than 24 hours; drain.
  3. Spray 3- to 4-quart slow cooker with cooking spray.
  4. Place drained rye berries and remaining ingredients except squash and walnuts in slow cooker. Stir to mix.
  5. Cover; cook on Low heat setting 7 to 8 hours or until rye berries are chewy but tender.
  6. Stir in squash. Increase heat setting to High. Cover; cook about 30 minutes or until squash is tender. Stir in walnuts.

Nutrition Facts

Calories193kcal
Protein12.68%
Fat27.65%
Carbs59.67%

Properties

Glycemic Index
5.78
Glycemic Load
0.18
Inflammation Score
-6
Nutrition Score
4.4826087018718%

Flavonoids

Cyanidin
0.18mg
Isorhamnetin
0.22mg
Kaempferol
0.03mg
Quercetin
0.9mg

Nutrients percent of daily need

Calories:193.42kcal
9.67%
Fat:6.48g
9.96%
Saturated Fat:0.67g
4.18%
Carbohydrates:31.43g
10.48%
Net Carbohydrates:25.45g
9.26%
Sugar:0.73g
0.81%
Cholesterol:0.91mg
0.3%
Sodium:249.86mg
10.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.68g
13.36%
Fiber:5.98g
23.93%
Vitamin A:885.05IU
17.7%
Manganese:0.28mg
14.2%
Iron:1.87mg
10.4%
Copper:0.12mg
5.97%
Magnesium:14.02mg
3.5%
Calcium:32.34mg
3.23%
Phosphorus:28.6mg
2.86%
Vitamin B1:0.04mg
2.78%
Vitamin B6:0.05mg
2.63%
Vitamin C:2.05mg
2.49%
Vitamin B2:0.04mg
2.36%
Folate:9.34µg
2.33%
Potassium:71.9mg
2.05%
Zinc:0.26mg
1.7%
Vitamin E:0.23mg
1.52%
Vitamin B3:0.27mg
1.37%