Healthy, plant-based side dishes like Wild Rice with Butternut Squash, Raisins and Hazelnuts can lighten a meat-centered meal, or they can be fantastic meal in an of themselves. TABLE’s West Coast contributor, Sara Ghedina, tucked into some cold-weather classics which blend the irreverence and freshness of California, where she lives, with the culinary wisdom of Europe, where she was born and raised. Buon appetito!
The Benefits of Going Vegetarian
TABLE contributor Sara Ghedina thinks all of us should turn away from too many animal proteins in our diet and embrace a plant-forward lifestyle! Vegetarian eating, whether you do it every day or just a few days month, offers multiple benefits for your health, the planet, and animal welfare.
Plant-based diets are rich in fiber, vitamins, and antioxidants, reducing the risk of heart disease, diabetes, and certain cancers. Cutting out meat often lowers cholesterol and blood pressure, while promoting a healthy weight.
Environmentally, vegetarianism significantly reduces your carbon footprint, conserving water and land, and decreasing greenhouse gas emissions from livestock farming. Ethically, it aligns with compassion, sparing animals from industrial farming practices.
Additionally, vegetarian meals often showcase creativity, diversity, and global culinary traditions, making it an exciting choice for food lovers. Whether fully vegetarian or mostly plant-based, this shift supports sustainable living and mindful eating. By embracing vegetables, fruits, legumes, and grains, you not only nourish your body but also contribute to a healthier planet and a more humane food system. A vegetarian lifestyle truly benefits your health and the world around you.
Wild Rice with Butternut Squash, Raisins and Hazelnuts Recipe
A vibrant and gorgeous dish, well balanced with complementary flavors and textures – the nuttiness of the rice perfectly pairs with the sweetness of the squash. It’s a great choice for Thanksgiving or any holiday table, and it can be served as a main dish for vegetarians, or as a healthy side dish for the whole family.
To make it even richer and more colorful in taste, add pomegranate seeds for tartness and crumbled feta cheese for creaminess. You could also cook rice in half water and half vegetable stock for an overall stronger taste.
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Wild Rice with Butternut Squash, Raisins and Hazelnuts
- Yield: Serves 4
Description
A way to get the kiddos eating healthier.
Ingredients
- 1 cup wild rice
- 1 lb butternut squash, peeled and cut in small cubes
- Salt and black pepper to taste
- 2 sprigs fresh thyme
- 4 tbsp extra-virgin olive oil
- 1 leek, thinly sliced
- 1/4 cup raisins
- 1/4 cup toasted hazelnuts, coarsely chopped
- 1 bunch arugula, washed and rinsed
Instructions
- Preheat oven to 350 degrees. Rinse rice. Bring 5 cups of salted water to boil and cook it according to package directions: it will take approximately 40 to 50 minutes. Once it’s cooked, spread rice on a baking sheet to cool and then transfer to a bowl.
- Grease a rimmed baking sheet with 2 tablespoons olive oil. Spread squash cubes in a single layer on it and season with salt, black pepper, and thyme. Roast for about 10 minutes: the squash cubes should be tender but firm enough to hold their shape when mixed with the rice. Place in a bowl and set aside.
- Heat 2 tablespoons olive oil in a medium skillet, add leek, and sauté until tender, about 5 to 7 minutes.
- In a large bowl gently combine rice, butternut squash, and leek. Stir in raisins and hazelnuts, and adjust seasoning if needed.
- Lightly drizzle the arugula with some extra-virgin olive oil, fold it in the rice and serve.
Recipe, Styling and Photography by Sara Ghedina
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