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Recipe: Roasted squash with wild rice and cranberry

Serves 8

Dietitian Tip

Store winter squashes in a cool, dry place. Many will keep for months — a great way to extend the local bounty.


  • 4 cups diced winter squash, peeled and cut into half-inch pieces
  • 2 teaspoons canola oil, divided
  • 1 cup diced onion
  • 1 cup fresh cranberries
  • 4 cups cooked wild rice
  • 1/4 cup chopped walnuts
  • 1 small orange, peeled and segmented
  • 1/2 tablespoon chopped Italian parsley
  • 1/4 teaspoon thyme
  • Black pepper to taste


Preheat oven to 400 F.

Place squash in a roasting pan and toss with 1 teaspoon of oil. Roast for 40 minutes or until brown.

In a hot saute pan, brown onions with remaining oil. Add cranberries and saute for 1 minute. Add remaining ingredients and saute for 4 to 5 minutes or until heated thoroughly. Serve.

Nutritional Analysis (per serving)

Serving Size1 cup
Carbohydrate29.1 g
Cholesterol0 mg
Fiber3.3 g
Protein4.8 g
Sodium5.8 mg
Monounsaturated Fat1.1 g
Saturated Fat0.4 g
Total Fat4 g

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