Wild Rice, Lentils, Roasted Squash: Perfect Fall Combination
by Marjan
My quest for a satisfying vegan dish continues! No one is more astonished than I to find satisfaction from meals lacking a large portion of fish, beef, or chicken. Perhaps the best contentment I derive is how light and energetic I feel.
After many experiments on family and loved ones, we have concluded my creation of wild rice, lentils, and squash is by far the most complete dish in regards to balance of flavors and nutritious content. Wild rice provides a chewy texture and grain content; Lentils are the perfect source of iron and protein; Squash brings the dish together with just enough sweet vegetable happiness!
Low in calories, tasty, and gratifying! What do you have to lose? Yes, perhaps, some extra pounds.
Ingredients:
½ cup wild rice
½ cup brown rice
1 cup lentil
1 cup squash- cubed
1 cup chopped tomatoes
1 large Spanish onion-diced
6 cloves of garlic-minced
½ teaspoon dried thyme
½ teaspoon dried Italian seasoning/herbs
Arugula
Extra virgin olive oil
Lemon juice
Ground sea salt and black pepper
Chopped green onions-optional garnish
Two hours prior to cooking, soak wild rice and lentils separately in cold water. Later drain prior to cooking.
In a small sauce pan, bring to boil wild rice, ½ teaspoon salt, and 3 cups of water for 30 minutes. In a medium sauce pan, bring to boil lentil, ½ teaspoon salt, and 4 cups of water until completely cooked (be careful to not overcook) approximately 30 minutes. Once lentils are tender, remove from heat and strain remaining water. To the wild rice, add brown rice and cook for an additional 30 minutes or until tender. Remove from heat and also strain until all liquids have drained.
While the rice is cooking, preheat oven to 375 degrees. In flat cookie sheet, toss squash with 2-3 tablespoon of EVOO, Italian seasoning, desired salt and pepper. Roast in the oven for 35-40 minutes.
In a large frying pan, sauté onion with 6 tablespoon of EVOO until light golden; stir regularly to prevent onion from burning. Add garlic, thyme, salt and pepper to taste and continue to sauté for another 2-3 minutes. Gently stir in rice and lentil. Once the rice and lentils have warmed up, toss in tomatoes and remove from heat after five minutes.
Remove squash from oven.
In a bowl, simply toss arugula, desired amounts of salt, lemon juice, and EVOO.
Place a small amount of arugula mix on the bottom of your serving platter or individual plates. On top of the arugula, place a generous portion of rice and lentil mixture; and finally top with roasted squash. Garnish with chopped scallions.
Enjoy!
My quest for a satisfying vegan dish continues! No one is more astonished than I to find satisfaction from meals lacking a large portion of fish, beef, or chicken. Perhaps the best contentment I derive is how light and energetic I feel.
After many experiments on family and loved ones, we have concluded my creation of wild rice, lentils, and squash is by far the most complete dish in regards to balance of flavors and nutritious content. Wild rice provides a chewy texture and grain content; Lentils are the perfect source of iron and protein; Squash brings the dish together with just enough sweet vegetable happiness!
Low in calories, tasty, and gratifying! What do you have to lose? Yes, perhaps, some extra pounds.
Ingredients:
½ cup wild rice
½ cup brown rice
1 cup lentil
1 cup squash- cubed
1 cup chopped tomatoes
1 large Spanish onion-diced
6 cloves of garlic-minced
½ teaspoon dried thyme
½ teaspoon dried Italian seasoning/herbs
Arugula
Extra virgin olive oil
Lemon juice
Ground sea salt and black pepper
Chopped green onions-optional garnish
Two hours prior to cooking, soak wild rice and lentils separately in cold water. Later drain prior to cooking.
In a small sauce pan, bring to boil wild rice, ½ teaspoon salt, and 3 cups of water for 30 minutes. In a medium sauce pan, bring to boil lentil, ½ teaspoon salt, and 4 cups of water until completely cooked (be careful to not overcook) approximately 30 minutes. Once lentils are tender, remove from heat and strain remaining water. To the wild rice, add brown rice and cook for an additional 30 minutes or until tender. Remove from heat and also strain until all liquids have drained.
While the rice is cooking, preheat oven to 375 degrees. In flat cookie sheet, toss squash with 2-3 tablespoon of EVOO, Italian seasoning, desired salt and pepper. Roast in the oven for 35-40 minutes.
In a large frying pan, sauté onion with 6 tablespoon of EVOO until light golden; stir regularly to prevent onion from burning. Add garlic, thyme, salt and pepper to taste and continue to sauté for another 2-3 minutes. Gently stir in rice and lentil. Once the rice and lentils have warmed up, toss in tomatoes and remove from heat after five minutes.
Remove squash from oven.
In a bowl, simply toss arugula, desired amounts of salt, lemon juice, and EVOO.
Place a small amount of arugula mix on the bottom of your serving platter or individual plates. On top of the arugula, place a generous portion of rice and lentil mixture; and finally top with roasted squash. Garnish with chopped scallions.
Enjoy!
