Ingredients
- 2 small squash (such as acorn, onion or butternut), halved and deseeded
- 3 tbsp olive oil
- 150 g wild and brown rice mix
- 1 red onion, finely chopped
- 200 g chestnut mushrooms, chopped
- 2 garlic cloves, crushed
- 1 tsp chopped fresh sage or thyme
- 50 g dried cranberries (unsweetened or apple-juice sweetened)
- 50 g pecans or walnuts, toasted and chopped
- Zest of 1 orange
- A handful of parsley, chopped
- Pomegranate seeds, to serve
Method
- Roast the squash: heat the oven to 200°C (180°C fan). Brush the squash halves with 1 tbsp of the oil, season and roast cut-side up for 35–45 minutes, until tender.
- Cook the rice: meanwhile, cook the rice according to the packet (usually 25–40 minutes), then drain.
- Make the filling: heat the remaining oil in a frying pan and cook the onion for 8 minutes. Add the mushrooms and cook until golden, then the garlic and sage for 1 minute. Stir in the rice, cranberries, nuts, orange zest and parsley, and season.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
- Stuff: pile the filling into the roasted squash and return to the oven for 10 minutes.
- Serve: scatter with pomegranate seeds and serve with greens.
Why it's good for you: Wild rice is actually the seed of a water grass, and has more protein and fibre than ordinary rice. Squash is rich in beta-carotene, and mushrooms, nuts and cranberries add an autumnal mix of minerals and polyphenols. A beautiful plant-based dish for celebrations.
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