Wild Rice, Butternut Squash, and Cannellini Stew Recipe

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Wild Rice, Butternut Squash, and Cannellini Stew
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  1. Put dried mushrooms in a small bowl with 1 cup very hot water, stir, and let stand until softened, about 10 minutes.
  2. Meanwhile, cut onion into large chunks, then pulse in a food processor to chop. In a 5- to 6-qt. pan over medium-high heat, cook onion and button mushrooms with oil, pepper, and thyme, stirring occasionally, until lightly browned, 8 to 10 minutes. While onion mixture cooks, put broth in a microwave-safe bowl and microwave until steaming, about 3 minutes.
  3. Add broth, rice, squash, beans, and 1 tsp. salt to pan. Cover and bring to a boil over high heat, then reduce heat and simmer until squash is tender when pierced, 8 to 10 minutes. Meanwhile, swish dried mushrooms in soaking liquid to loosen grit. Lift out mushrooms and coarsely chop. Add mushrooms to pot. Carefully pour in soaking liquid, leaving grit behind in bowl.
  4. Rinse chard and chop leaves and stems. Add chard to stew and cook until stems are tender, 10 minutes. Add more salt if you like and serve with parmesan.
  5. *Cooked wild rice is available from Trader Joe's; you can also cook your own (do it ahead and freeze in batches). Buy prepared squash in the produce section of many markets.
  6. Note: Nutritional analysis is per serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 769.15 Kcal (3220 kJ)
Calories from fat 129.81 Kcal
% Daily Value*
Total Fat 14.42g 22%
Sodium 4152.53mg 173%
Potassium 3801.27mg 81%
Total Carbs 132.13g 44%
Sugars 21.64g 87%
Dietary Fiber 22.7g 91%
Protein 33.27g 67%
Vitamin C 142.2mg 237%
Vitamin A 4.5mg 151%
Iron 13.8mg 77%
Calcium 412.7mg 41%
Amount Per 100 g
Calories 39.77 Kcal (167 kJ)
Calories from fat 6.71 Kcal
% Daily Value*
Total Fat 0.75g 22%
Sodium 214.73mg 173%
Potassium 196.57mg 81%
Total Carbs 6.83g 44%
Sugars 1.12g 87%
Dietary Fiber 1.17g 91%
Protein 1.72g 67%
Vitamin C 7.4mg 237%
Vitamin A 0.2mg 151%
Iron 0.7mg 77%
Calcium 21.3mg 41%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 15.8
  • 19

Good Points

  • low calorie,
  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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