Wild Rice and Pumpkin Gratin Recipe

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

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Recipe by Nutrition WorldCourse: DinnerCuisine: American
Servings

6

servings

    A 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)

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