Wild Rice with Butternut Squash, Leeks, and Corn

Vegetarian
Gluten Free
Health score
7%
Wild Rice with Butternut Squash, Leeks, and Corn
45 min.
10
232kcal

Suggestions


If you're looking for a flavorful and nourishing side dish that’s both vegetarian and gluten-free, this Wild Rice with Butternut Squash, Leeks, and Corn is a perfect choice! With its tender wild rice, roasted butternut squash, and sweet corn, this dish brings together a wonderful balance of textures and flavors. The earthiness of wild rice complements the sweetness of the squash, while the leeks add a mild oniony depth to the mix. Tossed in a bit of butter and olive oil, and finished off with fresh parsley, this dish is rich and comforting without being heavy.

Not only does it make a fantastic addition to any meal, but it's also versatile enough to serve as a hearty vegetarian main course for a light dinner or a festive side at your next gathering. And with only 232 calories per serving, it’s a feel-good recipe that’s as satisfying as it is healthy. Plus, it’s simple enough to prepare in just under 45 minutes, making it a go-to option for busy weeknights or meal prep for the week ahead. If you want to prepare it in advance, it stores well in the fridge, so you can enjoy it on days when you're short on time.

Ingredients

  • tablespoons butter divided ()
  • cups butternut squash peeled (from)
  • teaspoons kosher salt 
  • 1.5 cups corn kernels white frozen thawed
  • 1.5 cups leek white finely chopped ( part only)
  • tablespoons olive oil 
  • tablespoon parsley fresh italian chopped
  • ounces rice wild

Equipment

  • bowl
  • sauce pan
  • oven
  • sieve

Directions

  1. Rinse rice in strainer under cold water;drain. Bring 6 cups water and 2 teaspoonscoarse salt to boil in large saucepan.
  2. Addrice; bring to boil. Reduce heat; simmeruncovered until rice grains begin to split andare tender but still slightly chewy, about 45minutes.
  3. Drain.
  4. Spread on rimmed bakingsheet to cool.
  5. Transfer to bowl. DO AHEAD:Can be made 1 day ahead. Cover and chill.
  6. Preheat oven to 350°F. Oil rimmedbaking sheet. Toss squash cubes and 3tablespoons oil in medium bowl.
  7. Spreadsquash in single layer on prepared sheet;sprinkle with salt and pepper. Roast justuntil tender but firm enough to hold shape,stirring occasionally, about 15 minutes.
  8. Transfer squash to bowl. Cool. DO AHEAD: Can be made 1 day ahead. Cover and chill.
  9. Melt 4 tablespoons butter in largeskillet over medium heat.
  10. Add leeks and3/4 cup water; simmer until leeks are tender,about 7 minutes.
  11. Add corn; simmer 2minutes longer.
  12. Add rice and butternutsquash; simmer until heated through andliquid is absorbed, about 4 minutes. Stir in 2tablespoons butter and parsley. Season withsalt and pepper.
  13. Transfer to bowl and serve.
  14. Some kinds of wildrice take longer to cook than others. The riceis fully cooked when the grains are tenderbut still chewy and beginning to split. Besure to test the rice before draining.

Nutrition Facts

Calories232kcal
Protein8.27%
Fat43.23%
Carbs48.5%

Properties

Glycemic Index
17
Glycemic Load
10.35
Inflammation Score
-10
Nutrition Score
13.320434792534%

Flavonoids

Apigenin
0.87mg
Luteolin
0.01mg
Kaempferol
0.36mg
Myricetin
0.09mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:232.11kcal
11.61%
Fat:11.67g
17.96%
Saturated Fat:5.01g
31.32%
Carbohydrates:29.46g
9.82%
Net Carbohydrates:26.3g
9.56%
Sugar:3.18g
3.54%
Cholesterol:18.06mg
6.02%
Sodium:575.98mg
25.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.03g
10.05%
Vitamin A:4946.67IU
98.93%
Manganese:0.52mg
25.9%
Magnesium:66.76mg
16.69%
Vitamin K:16.9µg
16.09%
Phosphorus:142.57mg
14.26%
Vitamin C:11.35mg
13.75%
Folate:54.08µg
13.52%
Fiber:3.17g
12.67%
Vitamin B3:2.53mg
12.65%
Vitamin E:1.76mg
11.74%
Zinc:1.69mg
11.28%
Vitamin B6:0.21mg
10.26%
Copper:0.19mg
9.45%
Potassium:317.66mg
9.08%
Iron:1.19mg
6.64%
Vitamin B2:0.1mg
6.14%
Vitamin B1:0.09mg
5.95%
Vitamin B5:0.56mg
5.59%
Calcium:37.03mg
3.7%
Selenium:1.29µg
1.84%
Source:Epicurious