Sprouted Wild Rice Autumn Blend
Celebrate the flavors of fall with this vibrant Sprouted Wild Rice Autumn Blend, a wholesome and hearty dish that’s perfect as a side or a stand-alone meal. Featuring tender sprouted wild rice simmered in water or vegetable broth, this recipe is elevated with roasted butternut squash and caramelized Brussels sprouts, tossed with sweet dried cranberries and crunchy toasted pecans. A light dressing of apple cider vinegar and maple syrup ties everything together, while fresh herbs like parsley and sage add a fragrant, earthy finish. This nutrient-packed, gluten-free recipe is not only visually stunning with its autumnal colors but also brimming with balanced flavors and textures. Serve it as a seasonal centerpiece or alongside your favorite fall dishes for a show-stopping meal!
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Recipe Information
Ingredients
- 1 cup sprouted wild rice
- 2 cups water or vegetable broth
- 2 cups butternut squash, peeled and cubed
- 1 cup brussels sprouts, halved
- 3 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup dried cranberries
- 0.5 cup toasted pecans, roughly chopped
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon fresh sage, finely chopped
- 1 tablespoon apple cider vinegar
- 1 teaspoon maple syrup
Instructions
Preheat your oven to 400°F (200°C).
Rinse the sprouted wild rice thoroughly under cold water using a fine-mesh strainer.
In a medium saucepan, combine the sprouted wild rice and 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and fluff with a fork.
While the rice is cooking, prepare the vegetables. In a large mixing bowl, toss the butternut squash cubes and halved brussels sprouts with 2 tablespoons of olive oil, salt, and black pepper.
Spread the vegetables evenly on a baking sheet lined with parchment paper. Roast in the preheated oven for 25-30 minutes, turning halfway through cooking, until tender and slightly caramelized.
In a small mixing bowl, whisk together the remaining 1 tablespoon of olive oil, apple cider vinegar, and maple syrup to create a simple dressing.
In a large serving bowl, combine the cooked sprouted wild rice, roasted vegetables, dried cranberries, and toasted pecans.
Drizzle the dressing over the mixture and gently toss to combine.
Sprinkle the chopped parsley and sage over the top for freshness.
Serve warm or at room temperature and enjoy your Sprouted Wild Rice Autumn Blend!
Nutrition Facts
Calories |
354 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.5 g | 26% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 517 mg | 22% | |
| Total Carbohydrate | 40.2 g | 15% | |
| Dietary Fiber | 8.0 g | 28% | |
| Total Sugars | 16.3 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 76 mg | 6% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 566 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
