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Wild Rice, Butternut Squash, and Cannellini Stew Recipe

Wild Rice, Butternut Squash, and Cannellini Stew Recipe

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Wild Rice, Butternut Squash, and Cannellini Stew

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Ingredients

Count

Nutrition

769

Calories

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Ingredients:

Serving

1/2 cup (about 1/2 oz.) mixed dried mushrooms
1 medium onion
8 oz button mushrooms, rinsed and cut in half
1 tbsp olive oil
1/2 tsp freshly ground black pepper
1 1/2 tsp dried thyme
3 cups reduced-sodium chicken broth
1 1/2 cups cooked wild rice
1 lb peeled cubed butternut squash
1 can (15 oz.) cannellini beans, rinsed and drained
about 1 tsp. kosher salt
4 oz swiss chard
freshly shaved parmesan cheese

Directions:

Put dried mushrooms in a small bowl with 1 cup very hot water, stir, and let stand until softened, about 10 minutes.
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.
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.
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.
*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.
Note: Nutritional analysis is per serving.

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Nutrition Facts

Per Serving Per 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.

Tastes

salty
savory
bitter
sweet

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