Pumpkin Wild Rice

5
Average: 5 (1 vote)
(1 vote)
Pumpkin Wild Rice
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
581
calories
Calories

Healthy, because

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Nutritional values

IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.

If you get one, you should use a rice mix with whole grain rice. Compared to husked rice, this contains more fibre and vital substances.

1 serving contains
(Percentage of daily recommendation)
1 serving contains
(Percentage of daily recommendation)
Calories581 kcal(28 %)
Protein15.7 g(16 %)
Fat18 g(16 %)
Carbohydrates82.3 g(55 %)
Roughage11.3 g(38 %)
Saturated fatty acids2 g

Ingredients

for
4
Ingredients
4 pounds fresh Pumpkin
10 ounces Rice (with wild rice)
4 ounces slivered almonds
3 tablespoons Currants
1 red onion
1 tablespoon Canola oil
34 ounces Vegetable broth
2 sprigs mint
2 tablespoons scallions
cayenne pepper
Iodized salt
How healthy are the main ingredients?
CurrantmintPumpkinonioncayenne pepper

Preparation steps

1.

Peel, halve and finely dice the onion. Slice pumpkin into small wedges.

2.

In a pot filled with salted water approximately 1/2 inch of the way up, boil the pumpkin wedges, covered, for about 30 minutes.

3.

Over medium heat, heat the oil in a large saucepan. Stir in the rice and onion, followed by the broth. Cover the pot and simmer until the rice is tender and all the liquid has been absorbed, about 20 minutes.

4.

In the last 2-3 minutes of the rice's cooking time, stir in the slivered almonds and currants, and season with cayenne pepper and salt.

5.

For serving: Divide the rice between warm serving dishes and top with pumpkin wedges. Serve garnished with the mint and chives.