Gluten-free squash stew
Cozy up with a comforting bowl of Gluten-Free Squash Stew, made with tender squash, wild rice, and sweet raisins. Perfect for a hearty and healthy meal, this stew is packed with flavor and simple ingredients. Enjoy a delicious, gluten-free dish that warms you up from the inside out!
- 12 Apr 2025
- Cook time 35 min
- Prep time 5 min
- 4 Servings
- 6 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 310kcal | 16% |
| Protein | |
| Protein 11g | 7% |
| Carbohydrates | |
| Carbohydrates 70g | 20% |
| Fiber 8g | 20% |
| Sugar 18g | 17% |
| Fat | |
| Fat 4.46g | 5% |
| Saturated 0.66g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 280ug | 31% |
| Choline 36mg | 6% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 4.73mg | 30% |
| Vitamin B6 0.47mg | 28% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 11mg | 13% |
| Vitamin E 0.65mg | 4% |
| Vitamin K 7ug | 5% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.46mg | 51% |
| Iron, Fe 2.02mg | 18% |
| Magnesium, Mg 130mg | 30% |
| Phosphorus, P 300mg | 24% |
| Potassium, K 670mg | 20% |
| Selenium, Se 2.44ug | 4% |
| Sodium, Na 10mg | 1% |
| Zinc, Zn 3.91mg | 36% |
| Water | |
| Water 110g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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