The pumpkin is a rich winter squash versatile enough to puree, chop, bake, sauté, boil, mash, and more.
Swap puree for oil in cookies and baked goods, stir up a creamy pumpkin soup, or sauté into a number of delicious dishes for a burst of seasonal flavor.
Wild Rice and Pumpkin Gratin
6
servingsA fabulous dish when pumpkins are at their peak, this recipe is a flavorful way to add healthy lutein and beta-carotene to your diet.
Ingredients
- 1
two-pound pumpkin peeled, seeded, and cut into 1-inch cubes
- ¾ cup
wild rice
- 1 cup
shredded Gruyére cheese
- ¼ cup
all purpose flour
- 2 cloves
garlic, finely sliced
- 1 bunch
fresh chopped thyme
- 3 tablespoons
dried breadcrumbs
- 3 tablespoons
olive oil
- 1 pinch
freshly grated nutmeg
salt and pepper to taste
Directions
Preheat oven to 325ºF. Oil a 7 x 9-inch baking dish.
Place pumpkin cubes in a large bowl. Scatter the wild rice, cheese, flour, and garlic over the top. Sprinkle with thyme, salt, pepper, and nutmeg.
Toss all of the ingredients together, making sure the pumpkin cubes are well coated. Top with breadcrumbs and drizzle with olive oil.
Bake until pumpkin is tender and top is golden brown (about 30 minutes). If the top has not browned sufficiently, raise oven temperature to 425˚ and bake another few minutes. Remove from oven and serve hot.
Nutrition Facts (per serving):
- Calories – 300 | Total Fat – 15g | Saturated Fat – 5g | Sodium – 102mg | Carbohydrate – 33g | Dietary Fiber – 3g | Sugar – 3g | Protein – 12g
Facts about Pumpkins
Recommended Varieties
- Jack be Little – ideal for a holiday table setting
- Autumn Gold – great for carving & decorating
- Sugar Treat – perfect for cooking & baking
Nutrition Breakdown
- Low calorie (1 cup puree = 83 calories and 1g fat)
- Great for vision (high in Vitamin A)
- Keeps you full longer (3g fiber per 1 cup serving)
- Heart healthy (pumpkin seeds help reduce LDL)
- Workout friendly (Vitamin C supports tissue repair; 1 cup puree = more potassium than a banana)
- Overall health booster (calcium, iron, and other minerals; support bone health, immunity, and nervous system function)
