Black & Wild Rice Salad with Roasted Butternut Squash & Pomegranate

by joycevandenbergporterMay 4, 2021

Black and Wild Rice with Roasted Butternut Squash and Pomegranate

People often ask for food recommendations. Here it is people – one of my top five favorite dishes so far! This is a Wow! dish. I have updated a few photos from this 2014 blog when Goodmotherdiet was only 2 months old and I was a newbie at food photography. I can remember feeling it was a major accomplishment just to get a photo onto the blog regardless of quality. But I digress… Black and wild rice, roasted butternut squash, scallions, pumpkin seeds, pomegranate and microgreens, all topped with a yummy honey vinaigrette! I have made this dish out of season with dried cranberries or cherries with good results but nothing compares to the zing and pop that you only get from pomegranate seeds.

I love this grain salad because it can serve as a main course or a hearty side dish. It’s fabulous as a party or buffet dish since it’s served at room temperature. It can be made ahead and you just toss it when ready to serve.

To see the original blog post click on the link: https://goodmotherdiet.com/2014/01/27/meatless-monday-black-wild-rice-with-roasted-squash/amp/ But check out the new photos and recipe below first to see all of the goodness that goes into this dish. -Joyce

BLACK AND WILD RICE SALAD WITH ROASTED BUTTERNUT SQUASH AND POMEGRANATE

1 1/2 cup black rice
1/2 cup wild rice
kosher salt
1/2 medium or 1 small butternut squash
1/2 cup olive oil (divided)
1/4 cup red wine vinegar
2 tsp honey
2 scallions, thinly sliced
1 cup pomegranate seeds
1 cup microgreens (or parsley or cilantro)
1/2 cup pistachios (or pepitas – shelled pumpkin seeds)

Cook black rice and wild rice in a large pot of boiling water with about 4 cups vegetable broth or salted water about 35 minutes or until tender. Remove from pot into a large bowl.
Preheat oven to 450. Half, seed and peel the squash and cut into cubes. I found a small squash so used the whole thing. Place squash cubes in a baking dish and toss with 1/4 cup olive oil. Season with salt and pepper.
Roast squash 20 to 25 minutes, stirring a couple of times. Remove from heat and let cool.
Whisk vinegar, honey and 1/4 cup oil in a large bowl. Add rice, squash, pomegranate, microgreens and pistachios; toss to combine.
To make ahead, combine all ingredients except for dressing and microgreens and refrigerate. For serving, bring to room temperature, add dressing and microgreens and toss.

Meatless Monday – Roasted Butternut Squash Salad

by joycevandenbergporterFebruary 25, 2019

Salads in winter must have a hearty element to them or they just don’t work for me, especially in cold, wet weather, like now. This one has roasted butternut squash, toasted pecans, dried cranberries and salty feta over a bed of dark leafy greens, drizzled with a rich balsamic vinaigrette. Yum! Best of all it’s simple, just a few delicious ingredients and good for you. Butternut squash is my favorite of the hard winter squashes and still in season. Butternut squash has a natural sweetness that really shines when brushed with olive oil and roasted, and it is loaded with vitamins and minerals, as evidenced by it’s brilliant orange color.

This salad is easy to make except for the peeling and cutting of the butternut squash It is not that really that hard to peel but if you are looking for a shortcut, many supermarkets offer it already pre-cut into cubes. Go for it if you need a big time saver! This recipe calls for 1 to 1 1/2 pounds of cut up squash (medium butternut). Supermarket packages of cut up squash are usually 16 to 18 ounces, which is equal to a small squash but totally adequate for this salad. It will just be slightly smaller. To make this salad more hearty, you can add cooked barley or quinoa. A layer of black or green lentils cooked al dente would be a good addition too.

I used a sprinkling of feta cheese which works well with its salty flavor and crumbly texture. Goat cheese would work well here too, as well as some of their vegan counterparts. If you’re not a dried cranberry fan, walk on the wild side with dried blueberries or cherries. Best of all is the vinaigrette with the balsamic reduction. It’s rich and really complements the other ingredients, however, the ingredients do combine to a pretty delicious vinaigrette without the fuss of reducing the sauce.

ROASTED BUTTERNUT SQUASH SALAD

1 1/2 pounds butternut squash, peeled and chopped into 3/4-inch cubes (about 3 cups)
1 Tablespoon olive oil
Salt and freshly ground black pepper
6-8 cups fresh greens (baby kale, spinach, arugula, etc)
1/2 cup dried cranberries
1/2 cup pecans, toasted or candied
1/4 red onion, thinly sliced
1/3 cup feta or goat cheese, crumbled (optional)

Vinaigrette:

1/2 cup olive oil
1/4 cup balsamic vinegar
1 Tablespoon lemon juice
2 Tablespoons honey
salt and pepper, to taste

Preheat oven to 400 degrees F. Spread butternut squash pieces into a single layer on an oiled baking sheet. Drizzle or spray with olive oil and season with salt and pepper. You can line baking sheet with parchment paper instead of oil for easy clean up.

IMG_20190206_192054

Roast for 20-25 minutes, turning a few times, until squash is tender.

IMG_20190206_190132

While the squash is cooking, whisk together all the vinaigrette ingredients and set aside. Or, if you want a thicker dressing, stir the vinegar and honey in small saucepan over medium heat until reduced by about half (recommended). Let cool slightly and add the remaining ingredients. Set aside.

IMG_20190206_185210

Thinly slice red onions and chop salad greens and add to large bowl or platter

Allow squash to cool and then add to salad greens

Top with dried cranberries, pecans and crumbled feta. Drizzle with vinaigrette.

Roasted Butternut Squash Salad

Servings: 4-6
Time: 35 minutes
Difficulty: easy
Print

IMG_20190206_194311

1 1/2 pounds butternut squash, peeled and chopped into 3/4-inch cubes (about 4 cups)
1 Tablespoon olive oil
Salt and freshly ground black pepper
6-8 cups fresh greens (baby kale, spinach, arugula, etc)
1/2 cup dried cranberries
1/2 cup pecans, toasted or candied
1/4 red onion, thinly sliced
1/3 cup feta cheese, crumbled (optional)

Vinaigrette:

1/2 cup olive oil
1/4 cup balsamic vinegar
1 Tablespoon lemon juice
2 Tablespoons honey
salt and pepper, to taste

Preheat oven to 400 degrees F. Spread butternut squash pieces into a single layer on an oiled baking sheet. Drizzle or spray with olive oil and season with salt and pepper. You can line baking sheet with parchment paper instead of oil for easy clean up.
Roast for 20-25 minutes, turning a few times, until squash is tender.
While the squash is cooking, whisk together all the vinaigrette ingredients and set aside.
Thinly slice red onions and chop salad greens and add to large bowl or platter
Allow squash to cool and then add to salad greens
Top with dried cranberries, pecans and crumbled feta. Drizzle with vinaigrette.

TIPS: This salad is easy to make except for the peeling and cutting of the butternut squash An easy shortcut is to buy pre-cut squash which is a great timesaver but a bit more expensive. To make this salad more hearty, you can add cooked barley or quinoa.

Meatless Monday Celebrates Fall Harvest

by joycevandenbergporterSeptember 24, 2018

Meatless Monday published my Harvest Vegetable Tart in their Fall Harvest recipe roundup. Check out my recipe featuring root vegetables like sweet potatoes, parsnips, purple carrots and butternut squash cut into leaf shapes using small cookie cutters. This is a savory vegetarian pie with a creamy rich filling of vegetables braised in vegetable broth, coconut milk and parmesan cheese, although goat cheese would work well too for the filling. Harvest Vegetable Tart Recipe on goodmotherdiet By the way, goodmotherdiet has 99,771 hits to date. Who is going to be the 100,000?

Meatless Monday has compiled a nice assortment of recipes from bloggers like me, pastas, curry, lentils, squash, beets, enchiladas, etc. For the full list of Fall Harvest recipes click HERE

Join me in supporting the Meatless Monday movement. Even if you’re not ready to skip meat altogether, going meatless one day a week helps. Choosing to go Meatless Monday can help fight diseases, reduce the risk of diabetes, and improve heart health. It also conserves land, reduces greenhouse gas emissions, saves water, and saves energy. Meatless Monday is in over 40 countries and over 20 languages. Check out their website for more information. Meatless Monday Website

Graphic Image created by Danielle Russell for Meatless Monday.

Meatless Monday – Butternut Squash Barley Risotto

by joycevandenbergporterDecember 12, 2016

Risotto is so rich and creamy that it seems fancy and somewhat decadent. Well this version is no different, even though it is made without meat or dairy and I used barley instead of the traditional Arborio rice which adds flavor and interest. If you are intimidated by making risotto at home, don’t be. It’s actually a pretty easy (mostly) one pot dish. Yes, you do have to stir it but not constantly. You don’t have to be a slave to the stove but it is the technique of slowly adding broth and allowing it to absorb into the barley which creates the rich and creamy almost sauce-like texture which is the result of the barley releasing starch into the broth. Starch is that magic ingredient that helps marry the ingredients. (This is same reason I always save a cup of cooking water when making pasta). The barley risotto is a wonderful, slightly chewy consistency and the butternut squash is sweet and perfectly accented by the lovely ‘sauce’ and fresh tangy sage. The end result is worth the extra attention, however, I have a short cut in TIPS below for those who can’t be bothered but still like the idea of butternut squash and barley.

Risotto is traditionally made with Arborio rice which lends itself to a creamy consistency but I decided to use pearl barley instead to give my risotto a heartier, winter ‘stick to your ribs’ feel and to boost the nutrition. So what exactly is pearl barley? Pearl Barley, or pearled barley, is barley that has been processed to remove its hull and bran. All barley must have its fibrous outer hull removed before it can be eaten; pearl barley is then polished to remove the bran layer. Although pearl barley is not a whole grain, it still has twice as much fiber than white and brown rice. Adding fiber to your diet helps prevent cardiovascular disease and diabetes and keeps your digestive system running smoothly. Pearl barley also has almost four times the amount of calcium than white rice but white rice, surprisingly has a bit more iron and more protein. Go figure. You can also buy hulled barley, which still has the bran, for even more nutrition. It may not make as creamy of a dish and will take about 20 minutes more to soften. To read more on Livestrong, click HERE

TIPS: If you like this combination of ingredients but don’t have the patience to add the broth a half cup at a time, just saute the onions and squash, then add 3 cups of broth, the squash and half the sage, cover and cook on low heat about 25 minutes. Stir in parmesan and remaining sage. It won’t be as creamy but should still taste pretty good. Since the squash will continue to steam, it may fall apart but that is probably okay.

BUTTERNUT SQUASH AND BARLEY RISOTTO

4 cups vegetable broth plus 2 cups water
2 teaspoons olive oil, butter or vegan butter (0r half and half)
¹⁄₂ large onion, chopped
2 cups butternut squash, diced into bite sized pieces
1 cup pearl barley (or arborio rice)
1 tablespoon fresh sage, chopped or ¹⁄₂ teaspoon dried
salt and pepper to taste
3 tablespoons grated parmesan cheese (optional)

In a small saucepan, bring the broth to a boil. Cover, and reduce heat to low. Heat oil in a medium sized pot and saute onion over medium heat until tender.

Add squash and sauté for another 5 minutes.

Add barley and stir to coat. Add 1/2 cup of the boiled broth, and chopped sage. Simmer, stirring often until broth is absorbed, about 5 minutes.

Add remaining broth slowly, about 1/2 cup at a time, allowing it to be absorbed each time before adding more.

Cook until the barley is tender but still firm, about 35-40 minutes. Taste and add salt and pepper as needed.

Remove from heat and stir in parmesan and remaining sage.

Serve with fresh sage or parsley, if desired.

Butternut Squash Barley Risotto

Servings: 4
Time: 30 minutes
Difficulty: easy
Print

20161207_194811

4 cups vegetable broth plus 2 cups water
2 teaspoons olive oil, butter or vegan butter (0r half and half)
¹⁄₂ large onion, chopped
2 cups butternut squash, diced into bite sized pieces
1 cup pearl barley (or arborio rice)
1 tablespoon fresh sage, chopped or ¹⁄₂ teaspoon dried
salt and pepper to taste
3 tablespoons grated parmesan cheese (optional)

In a small saucepan, bring the broth to a boil. Cover, and reduce heat to low.
Heat oil in a medium sized pot over medium heat.
Add onion and sauté until tender.
Add squash and sauté for another 5 minutes. Add barley and stir for 2 more minutes.
Add 1/2 cup of the boiled broth, and chopped sage. Simmer, stirring often until broth is absorbed, about 5 minutes.
Add remaining broth slowly, about 1/2 cup at a time, allowing it to be absorbed each time before adding more.
Cook until the barley is tender but still firm, about 35-40 minutes. Taste and add salt and pepper as needed.
Remove from heat and stir in parmesan cheese. Serve with fresh sage or parsley, if desired.

Meatless Monday – Penne with Butternut Squash, Mushrooms & Spinach

by joycevandenbergporterNovember 7, 2016

There is a reason pasta is a fan favorite. It’s fast, versatile and oh so satisfying. It’s easy to adapt ingredients to feature the best of the season when you know the most abundant fruits and veggies are at their peak freshness and also their least expensive, due to good old supply and demand. Right now winter squashes and mushrooms crowd our supermarket shelves and dark leafy greens are still readily available. So stock up and do yourself a favor; whip up a quick batch of this yummy pasta. You won’t be disappointed.

I love the colors of this dish. As you know, via the concept of Eating the Rainbow, the more colors you can include in your food, the more likely you are to have a vast array of vitamins and minerals. Any time you can sneak dark, leafy greens into meals, you’re adding important vitamins and minerals, but did you know that both butternut squash and spinach are good sources of fiber and Vitamin C and excellent sources of Vitamin A? Mushrooms also add great nutritional value and help provide the feeling of fullness without adding unnecessary calories, fat or cholesterol.

TIPS: Whatever you do, don’t forget to scoop out the pasta water which is a magic elixir. It turns non-tomato based pasta sauces into velvety deliciousness and ‘loosens’ up a dry or too thick sauce. Regular water just doesn’t give the same results. Feel free to substitute the spinach for any dark leafy green. Swiss chard or kale are good choices but may take a bit longer to wilt.

PENNE WITH BUTTERNUT SQUASH, MUSHROOMS AND SPINACH

12 ounces whole-wheat or multigrain penne
2 tablespoons extra-virgin olive oil
2 cups diced peeled butternut squash (or other winter squash)
6-8 crimini mushrooms, trimmed and sliced
1 large shallot or 1/2 onion, small dice
4-5 cloves garlic, minced
1/4 – 1/2 tsp red pepper flakes
2 cups spinach or other leafy green
1/2 tsp salt
1/4 tsp pepper
3/4 cup grated parmesan cheese (optional)
3 tablespoons fresh oregano or 1 tsp dried
Bring a large pot of salted water to a boil. Add the pasta and cook as directed. Scoop out 1 cup cooking water and set aside before draining pasta. Leave pasta uncovered to prevent overcooking. If it looks sticky, add a bit of pasta water.

Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Saute the squash in a tablespoon of olive oil with half of the salt and pepper, stirring occasionally, until golden and tender, about 5 minutes. Transfer to a plate and set aside.

Add the remaining 1 tablespoon olive oil, and saute the mushrooms with the remaining salt and pepper, stirring occasionally, until lightly browned, 4-5 minutes. Transfer to the plate and set aside.

Add the garlic, onion and red pepper flakes, adding a bit more oil if necessary . Cook, stirring, until the onion is translucent, about 3-5 minutes.

Stir in the spinach and saute about one minute until slightly wilted.

Add the pasta, squash, mushrooms and 1/2 cup of the reserved pasta cooking water to the spinach/onion mixture. Cook, stirring, until heated through,1 to 2 minutes. Stir in 1/2 cup parmesan and the oregano. Add more of the cooking water, if desired, to make a juicier sauce.

Serve with remaining parmesan and fresh oregano.

Penne with Butternut Squash, Mushrooms and Spinach
Servings: 4
Time: 30 minutes
Difficulty: easy
Print

12 ounces whole-wheat or multigrain penne

2 tablespoons extra-virgin olive oil

2 cups diced peeled butternut squash (about 8 ounces)

6-8 crimini mushrooms, trimmed and sliced

1 medium shallot or 1/2 onion, small dice

4-5 cloves garlic, minced

1/4 – 1/2 tsp red pepper flakes

2 cups spinach or other leafy green

1/2 tsp salt

1/4 tsp pepper

3/4 cup grated parmesan cheese (optional)

3 tablespoons fresh oregano or 1 tsp dried

Bring a large pot of salted water to a boil. Add the pasta and cook as directed. Scoop out 1 cup cooking water and set aside before draining pasta.

Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Saute the squash in a tablespoon of olive oil with half of the salt and pepper, stirring occasionally, until golden and tender, about 5 minutes. Transfer to a plate and set aside.

Add the remaining 1 tablespoon olive oil, and saute the mushrooms with the remaining salt and pepper, stirring occasionally, until lightly browned, 4-5 minutes. Transfer to the plate and set aside.

Add the garlic, onion and red pepper flakes, adding a bit more oil if necessary . Cook, stirring, until the onion is translucent, about 3-5 minutes.

Stir in the spinach and saute about one minute until slightly wilted.

Add the pasta, squash, mushrooms and 1/2 cup of the reserved pasta cooking water to the spinach/onion mixture. Cook, stirring, until heated through,1 to 2 minutes. Stir in 1/2 cup parmesan and the oregano. Add more of the cooking water to make a juicier sauce.

Serve with remaining parmesan.

Craving rich and creamy but not the calories? Would you believe me if I told you that coconut milk is a good diet food? Coconut Milk has gotten a bad reputation for it’s high saturated fat content but that doesn’t mean it will make you gain weight. Research has shown that not having enough fat can make you fat. Crazy, right? The trick is to eat healthy fats like coconut milk and avocado. Fats help us feel satiated so we eat less and feel full longer. In addition, the fats in coconut milk and oil may actually increase our metabolism which increases our bodies’ use of calories. Coconut milk also provides nutrients that support our immune systems and heart health as well as giving us pretty hair and skin, and it tastes delicious too. Win-Win!

Nothing hits the spot on a chilly day like a piping hot bowl of creamy soup. This soup gets it’s creaminess from coconut milk (you knew that was coming), which also adds a subtle but delicious flavor when combined with roasted butternut squash, ginger and red curry paste. I also love using winter squash because each is hiding a little treasure trove inside, their seed stache. Pumpkin seeds get all of the attention, but they aren’t the only squash seeds that can be roasted. Other winter squash seeds like butternut, squash or spaghetti squash can also be roasted. So next time you’re roasting squash, roast the seeds as well and use them as a garnish or as a tasty and nutritious little snack. I roasted mine with olive oil, chili powder, cumin, curry, cayenne pepper and salt but you can use any spices you enjoy. You’ll be addicted!

I also dry toasted unsweetened shredded coconut until it was golden and aromatic to use as a second topping. All I can say is, Wow! I have to admit to going back for more…

TIPS: I think roasting the squash in the skin gives it a richer flavor and it is much easier than peeling it since the skin is so tough, however, if you are pressed for time, you can peel the squash, cut it into chunks (or even buy it from the store pre-cut into cubes which is not a crime) and add it to the onion, garlic mixture along with the vegetable broth. Then follow the recipe from there. You will notice that my CSA squash is the size of a three month old baby! Normally I can fit both halves in the same pan but this behemoth squash required two pans. Don’t skip the step of roasting the seeds. You won’t be disappointed! In fact, you’ll wish there were more…

COCONUT CURRY BUTTERNUT SQUASH SOUP

1 large butternut squash
1 tbsp olive oil
1/2 onion, minced
1 Tbsn freshly grated ginger
2 cloves garlic
1 Tbsn Red Curry paste (or curry powder)
4 cups vegetable broth
1 14 oz can unsweetened coconut milk
1 tsp salt (if needed)
1/2 cup unsweetened shredded coconut (optional)

Preheat over to 400°F. Cut the squash in half lengthwise and remove the seeds. Brush the cut sides of the squash with oil and place cut side down on a baking sheet. Roast for 45 minutes to 1 hour or until very tender. The squash should have a creamy texture. Once the squash has cooled enough to handle, scoop the flesh out of the peel using a spoon.

While the squash is cooking toast the coconut in a small pan over medium high heat, stirring constantly until golden brown, 3-5 minutes. Put in a small serving dish and let cool.

Pick through seeds, if using, and remove any stringy bits. Rinse and dry with paper towels. Let air dry in a single layer on a baking dish. Once the squash has finished cooking, lower the oven to 300 and roast seeds by following the directions below.

In a large stockpot, heat the oil over medium heat. Add the onion, ginger and garlic and sauté until softened, about 5 minutes. Add the curry paste and cook until aromatic.

Stir in the vegetable broth, coconut milk and squash. Simmer for 15 or 20 minutes. Check seasoning and add salt if necessary.

Puree soup with a hand mixer or in a food processor until silky smooth. You may have to do it in batches.

Serve garnished with toasted coconut and roasted squash seeds.

Coconut Curry Butternut Squash Soup

Servings: 8
Time: 90 minutes
Difficulty: medium
Print

1 large butternut squash
1 tbsp olive oil
1/2 onion, minced
1 Tbsn freshly grated ginger
2 cloves garlic
1 Tbsn Thai Red Curry paste, more if you like it hotter
4 cups vegetable broth
1 14 oz can unsweetened coconut milk
1 tsp salt (if needed)
1/2 cup unsweetened shredded coconut (optional)

Preheat over to 400°F. Cut the squash in half lengthwise and remove the seeds. Brush the cut sides of the squash with oil and place cut side down on a baking sheet. Roast for 45 minutes to 1 hour or until very tender. The squash should have a creamy texture. Once the squash has cooled enough to handle, scoop the flesh out of the peel using a spoon.
While the squash is cooking toast the coconut in a small pan over medium high heat, stirring constantly until golden brown, 3-5 minutes. Put in a small serving dish and let cool.
Pick through seeds, if using, and remove any stringy bits. Rinse and dry with paper towels. Let air dry in a single layer on a baking dish. Once the squash has finished cooking, lower the oven to 300 and roast seeds by following the directions below.
In a large stockpot, heat the oil over medium heat. Add the onion, ginger and garlic and sauté until softened, about 5 minutes. Add the curry paste and cook until aromatic.
Stir in the vegetable broth, coconut milk and squash. Simmer for 15 or 20 minutes. Check seasoning and add salt if necessary.
Puree soup with a hand mixer or in a food processor until silky smooth. You may have to do it in batches.
Serve garnished with toasted coconut and roasted squash seeds.

Roasted Winter Squash Seeds

Servings: 1 cup
Time: 30 minutes
Difficulty: easy
Print

1 cup raw squash seeds
1 Tbsn oil (olive, coconut or avocado)
1 tsp salt
1/2 tsp chili powder
1/2 tsp cumin
1/2 tsp curry powder
1/4 tsp cayenne pepper (optional)

Separate the seeds from the pulp, place in a colander and rinse thoroughly. Spread them out in an even layer to air dry. Seeds roast better when they are completely dry.
Preheat oven to 300 degrees. Drizzle seeds with oil and sprinkle with spices. Toss to combine and spread in a single layer on a glass baking dish or a cookie sheet lined with aluminum foil. Bake, stirring occasionally, for 15-20 minutes or until seeds are golden brown. If seeds aren’t browning, increase oven temperature to 325 or 350 degrees but check every few minutes.