Squash, mushroom & gorgonzola pilaf

Vegetarian
Gluten Free
Very Healthy
Health score
64%
Squash, mushroom & gorgonzola pilaf
65 min.
2
513kcal

Suggestions


Are you looking for a delightful dish that’s not only tasty but also packed with nutrition? Look no further than our Squash, Mushroom & Gorgonzola Pilaf! This vegetarian and gluten-free recipe effortlessly combines flavors to create a meal that’s as satisfying as it is healthy.

The earthy sweetness of butternut squash harmonizes beautifully with the savory notes of button mushrooms, while fragrant garlic and fresh sage add depth and warmth to the dish. As the brown basmati rice cooks slowly in reduced-salt vegetable stock, it absorbs all these wonderful flavors, making each bite a savory burst of taste. And let’s not forget the pièce de résistance: creamy, crumbled gorgonzola that brings a rich, tangy contrast to the sweet vegetables.

This pilaf is not just a perfect side dish; it can easily stand alone as a light yet fulfilling main course. With a generous serving of protein and an array of vitamins from the nutritious ingredients, you can indulge in a hearty meal without the guilt. Plus, it’s ready in just 65 minutes, making it an excellent choice for a lunch or dinner that’ll impress your family or guests.

So why wait? Dive into this delicious recipe and discover how easy it is to create an impressive dish that’s both healthy and delicious!

Ingredients

  • tsp canola oil 
  • large onion halved sliced
  •  garlic clove finely chopped
  • 200 butternut squash diced chunk peeled deseeded
  • 140 mushrooms 
  • 125 rice 
  • 700 ml vegetable stock reduced-salt
  • 10 pieces mushrooms dried chopped
  • tsp sage fresh chopped
  • small parsley separated chopped
  • 40 gorgonzola crumbled

Equipment

  • frying pan

Directions

  1. Heat the oil in a large non-stick pan, add the onion and garlic, and fry for 5 mins. Tip in the squash and button mushrooms, and cook for a few mins more. Stir in the rice, then pour in the stock. Stir well, then add the dried mushroom, sage and parsley stalks. Cover and simmer over a low heat for 35-40 mins until the rice is tender check towards the end of cooking and add a little water if the rice has absorbed all the stock. If there is a lot of liquid, uncover and cook for an additional 5-10 mins.
  2. Take off the heat, fold in the parsley leaves and cheese with some black pepper, then allow to stand for 5 mins before serving.

Nutrition Facts

Calories513kcal
Protein17.61%
Fat16.78%
Carbs65.61%

Properties

Glycemic Index
143.09
Glycemic Load
37.21
Inflammation Score
-10
Nutrition Score
45.692608522332%

Flavonoids

Apigenin
1.08mg
Luteolin
0.02mg
Isorhamnetin
3.76mg
Kaempferol
0.51mg
Myricetin
0.17mg
Quercetin
15.3mg

Nutrients percent of daily need

Calories:513.19kcal
25.66%
Fat:10.13g
15.59%
Saturated Fat:4.34g
27.13%
Carbohydrates:89.13g
29.71%
Net Carbohydrates:80.59g
29.31%
Sugar:16.88g
18.75%
Cholesterol:15mg
5%
Sodium:1652.87mg
71.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.92g
47.85%
Copper:7.66mg
382.96%
Vitamin A:11567.12IU
231.34%
Vitamin B2:1.84mg
108.45%
Vitamin B3:17.69mg
88.46%
Vitamin B5:7.79mg
77.88%
Selenium:52.91µg
75.59%
Manganese:1.45mg
72.65%
Phosphorus:573.14mg
57.31%
Potassium:1949.52mg
55.7%
Vitamin C:37.44mg
45.38%
Vitamin B6:0.87mg
43.64%
Vitamin B1:0.54mg
35.97%
Fiber:8.54g
34.17%
Folate:125.75µg
31.44%
Magnesium:104.3mg
26.08%
Zinc:3.77mg
25.13%
Calcium:222.9mg
22.29%
Iron:3.85mg
21.39%
Vitamin E:2.02mg
13.45%
Vitamin K:11.82µg
11.26%
Vitamin B12:0.41µg
6.87%
Vitamin D:0.94µg
6.27%