{"id":3289,"date":"2022-02-17T12:20:54","date_gmt":"2022-02-17T20:20:54","guid":{"rendered":"https:\/\/wasnap-ed.org\/live-well\/?p=3289"},"modified":"2024-12-04T06:57:42","modified_gmt":"2024-12-04T14:57:42","slug":"three-sisters-wild-rice-salad","status":"publish","type":"post","link":"https:\/\/wasnap-ed.org\/live-well\/three-sisters-wild-rice-salad\/","title":{"rendered":"Three Sisters Wild Rice Salad","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"
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Prep time<\/strong>: 20 minutes | Cooking time<\/strong>: 35 minutes | Servings<\/strong>: 4<\/p>\n\n<\/div>\r\n\n<\/div>\n\n

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Ingredients<\/h2>\n\n\n\n
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  • 1 (15-ounce) can Corn Kernels (drained and rinsed)<\/li>\n\n\n\n
  • 2\u00bd cups diced Butternut Squash<\/li>\n\n\n\n
  • 2 tablespoons Olive Oil (divided)<\/li>\n\n\n\n
  • \u00bc teaspoon Salt (plus more to taste)<\/li>\n\n\n\n
  • \u00be teaspoon chili powder<\/li>\n\n\n\n
  • 1 cup Wild Rice (uncooked)<\/li>\n\n\n\n
  • 1 (15-ounce) can Black Beans (drained and rinsed)<\/li>\n\n\n\n
  • Juice of 1 lime<\/li>\n\n\n\n
  • \u00bd cup Queso Fresco (crumbled or diced)<\/li>\n\n\n\n
  • Pepper to taste<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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    Live Well Tips<\/h3>\n\n\n\n
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    • Wild rice is actually a grass that is native to North America with a nutty flavor and chewy texture.<\/li>\n\n\n\n
    • Substitute brown rice for wild rice.<\/li>\n\n\n\n
    • Use cubed, frozen squash to cut down on prep time.<\/li>\n<\/ul>\n\n<\/div>\r\n\n<\/div>\n\n
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      Directions<\/h2>\n\n\n\n
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      1. Wash hands with soap and water.<\/li>\n\n\n\n
      2. Preheat oven to 425\u00b0F. Toss the corn kernels and butternut squash with 1 tablespoon of the olive oil, along with the salt and chili powder. Spread the seasoned veggies in a thin layer over a parchment-lined baking sheet and bake for 25-35 minutes, until golden, tossing halfway through.<\/li>\n\n\n\n
      3. While the veggies are baking, cook wild rice according to package instructions, then drain o\ufb00 any excess water.<\/li>\n\n\n\n
      4. In a large bowl, combine the cooked wild rice with the roasted corn and squash. Add the black beans, pepper, lime juice, and queso fresco, along with the remaining 1 tablespoon olive oil. Taste and adjust seasoning (salt and pepper) if necessary.<\/li>\n\n\n\n
      5. Divide into 4 portions, and serve warm or chilled.<\/li>\n<\/ol>\n\n<\/div>\r\n\n<\/div>\n\n
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        Cook Together! Making Recipe with Kids<\/h3>\n\n\n\n

        Wild rice is a delicious way to introduce kids to different types of grains! This dish works great as a side dish or main course and can be served hot or cold.<\/p>\n\n<\/div>\r\n\n<\/div>\n\n

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        Easy Tasks<\/h4>\n\n\n\n
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        • Gather ingredients and equipment<\/li>\n\n\n\n
        • Drain and rinse corn and beans<\/li>\n\n\n\n
        • Crumble or pull apart cheese<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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          Intermediate Tasks<\/h4>\n\n\n\n
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          • Measure all ingredients<\/li>\n\n\n\n
          • Juice lime<\/li>\n\n\n\n
          • Cover squash with oil and seasonings<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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            Difficult Tasks<\/h4>\n\n\n\n
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            • Cut butternut squash and lime<\/li>\n\n\n\n
            • Mix cooked rice with cooked veggies<\/li>\n<\/ul>\n\n<\/div>\r\n\n<\/div>\n\n
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              Nutrition Facts<\/h2>\n\n\n\n

              Serving size 1\/4 recipe: Calories\u2013470; Protein\u201320g; Carbohydrate\u201369g; Total Fat\u201315g; Saturated Fat\u20135g; Fiber\u201313g; Sodium\u2013530mg<\/p>\n\n\n\n

              Adapted from OldWays<\/em><\/p>\n\n<\/div>\r\n\n<\/div>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

              A hearty and healthy one-dish meal. Total time: 55 minutes | Servings: 4<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":0,"featured_media":3291,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_external_link":"","_expiration_date":""},"categories":[21,29,32,6],"tags":[],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3289"}],"collection":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/comments?post=3289"}],"version-history":[{"count":4,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3289\/revisions"}],"predecessor-version":[{"id":4617,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3289\/revisions\/4617"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/media\/3291"}],"wp:attachment":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/media?parent=3289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/categories?post=3289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/tags?post=3289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}