Can you guess which one ingredient in this recipe is a great choice for vegan and vegetarians because it contains all the essential amino acids making it a complete protein? Let me tell you more about it.
It is a good source of fibre, magnesium, phosphorus, manganese, zinc, the B vitamins folate, B6, and niacin as well as some iron, potassium and thiamine. Some call it the caviar of rice…If you guessed wild black rice you are right. Don’t be fooled… It’s not really a rice grain after all, it is actually the seed of a marsh grass found in the Great Lakes area.
Not sure why this is such a well kept secret but did you know that the antioxidant content of black wild rice is 30 times that of white rice? Antioxidants prevent free radical damage to cells that can lead to chronic diseases such as cancer and heart disease.
Wild rice has shown to be effective in lowering cholesterol and other lipids in the blood. Definately worth adding to your diet if you tend toward high cholesterol. Additionally wild rice is lower in calories and glycemic index than other rices. One cup cooked black wild rice equals: 35 grams of carbs, 3 g of fiber, and ranks 57 on the glycemic index.
Wild rice takes longer to cook than other rice, usually taking at least an hour.
Black wild rice is known as the caviar of rice. The slightly nutty flavor along with the super nutritional value make this a gourmets pick over regular rice. As a creative PURE healthy chef I love using the black wild rice as an accent of color and contrast in my dishes. The firm crunchy crackle texture makes black wild rice so much more interesting than other grains.
In this recipe I team up the balck wild rice with quinoa. Adding pomegrantes ups the antioxidants and makes this a healthy, happy holiday recipe with a festive appeal. Serving the rice pilaf inside the hallowed out butternut squash makes all the colors pop.
1. Preheat oven to 175C/350F.
2. Cut 1 butternut squash in half and raost face down in about an inch of water. (I did 2 because I used the other one to make soup).
3.Cook up 250 g black wild rice according to the package instructions.
4. Thoroughly rinse 1 cup quinoa in a colander. Quinoa has a natural coating called saponin, which can make it taste bitter or soapy. This is why it is good to doing a thorough rinsing.
5. Cook 1 cup quinoa in 1 1/2 cups water. Bring to a boil and then simmer for 15 minutes.
6. While rice, quinoa and squash are cooking, sauté one sliced leek, 2 stalks chopped celery and 1 large red onion in 2 T butter.
7. Once squash is cooked and cooled use half (peel off the skin) to cut up into cubes. Save the other half to fill with the rice pilaf.
8. In a large bowl mix everything (including pomegrante seeds) together, except the cubed squash.
9. Scoop out the middle of the halved butternut squash. Place in the center of a large circular platter. Fill squash with the rice mix. Fill in the platter all around the squash with remaining rice mix.
10. Arrange the butternut squash cubes evenly around the platter so it makes a nice visual affect with the orange bursting forth.
11. Add some rosemary sprigs for decoration.