Gluten-free squash stew
This gluten-free squash stew combines the earthiness of wild rice with the sweetness of raisins and robust flavours of squash and garlic. It's a hearty and nutritious dish that's easy to prepare, perfect for lovers of comforting meals.
Cook time 35 min
Prep time 5 min
Ingredients:
1 tbsp olive oil3 garlic cloves
1 slice onion
1 squash
1.50 cups wild rice
1/2 cup raisins
Gluten-free squash stew is a delightful and hearty meal that is not only nutritious but also easy to prepare. This recipe combines the earthiness of wild rice and the natural sweetness of raisins with the robust flavors of squash and garlic. Perfect for those following a gluten-free diet or anyone looking to try a new and flavorful stew, this dish is both filling and satisfying.
Instructions:
- Peel and cube the squash.
- Finely chop the onion and mince the garlic.
- Rinse the wild rice under cold water to remove any excess starch.
- In a large pot or Dutch oven, heat the 1 tbsp olive oil over medium heat.
- Add the chopped onion and cook until it becomes translucent, about 3-4 minutes.
- Add the minced garlic and sauté for another 1-2 minutes until fragrant.
- Stir in the cubed squash and cook for an additional 5 minutes, stirring occasionally.
- Add the rinsed wild rice to the pot and mix well to combine with the squash and aromatics.
- Pour in the 4 cups of vegetable broth and stir to combine.
- Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for about 45-50 minutes, or until the wild rice is tender and the squash is cooked through.
- Stir in the 1/2 cup raisins and let the stew cook for an additional 5-10 minutes. The raisins will plump up and add a subtle sweetness to the stew.
- Taste the stew and season with salt and pepper to your preference.
- Ladle the stew into bowls and optionally garnish with freshly chopped parsley or cilantro.
This gluten-free squash stew is a versatile and nutritious dish that is sure to become a family favorite. With its rich flavors and hearty ingredients, it's perfect for a comforting meal. Whether you're serving it for a weeknight dinner or a special occasion, this stew is sure to impress. Enjoy the delicious blend of flavors while sticking to your dietary preferences.
Gluten-free squash stew FAQ:
The wild rice should be simmered for about 45-50 minutes until it becomes tender.
Leftover stew can be stored in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months.
Yes, you can substitute wild rice with brown rice or quinoa, but adjust the cooking times as they may require less time to cook.
The squash is cooked through when it is tender and easily pierced with a fork, usually after about 5 minutes of cooking in the pot.
You can substitute raisins with dried cranberries, chopped dried apricots, or leave them out entirely for a less sweet flavor.
Tips:
- For a richer flavor, sauté the garlic and onions until they are caramelized before adding the other ingredients.
- If you prefer a thicker stew, mash a few pieces of the cooked squash before serving.
- Consider adding spices like cumin or paprika to enhance the flavor profile.
- Adjust the consistency by adding vegetable broth if the stew is too thick.
- For added nutrition, you can include other vegetables like carrots or bell peppers.
Nutrition per serving
4 ServingsCalories 310kcal
Protein 11g
Carbohydrates 70g
Fiber 8g
Sugar 18g
Fat 4.46g
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