quick delicata squash and fall vegetable wild rice bowl

quick delicata squash and fall vegetable wild rice bowl

Hope everyone had a good weekend!

It’s been a busy couple of weeks at work so I haven’t posted much lately. BACK!


I make some sort of rice bowl with vegetables at least once a week. I use whatever I have on hand. The basics:

Base: wild rice, brown rice (ovenproof quite often), quinoa and even root vegetable mash sometimes.


Vegetables: depends on the season. For fall I love – any squash, roasted carrots, brussels, parnsips, sauteed greens

Protein: chicken, eggs, nuts

I also often add a drizzle or sauce of some kind.

I could eat this ALL day.


While I don’t have a favorite squash, delicata squash is often most used because you can eat the skin. That means no peeling. Love a butternut squash, but I hate peeling and dicing.

For this quick delicata squash and fall vegetable wild rice bowl – you layer wild rice. I added riced broccoli and cauliflower from Trader Joe’s. Roast brussels. For the delicata squash, I caramelized a bit on the stovetop vs. roasting. It’s more labor intensive, but I love the char.

Top with pumpkin seeds and an easy drizzle made of hummus and almond butter!

quick delicata squash and fall vegetable wild rice bowl


  • 8 oz. wild rice (cooked according to directions in low sodium broth or water)
  • 2 cups raw riced cauliflower or broccoli (homemade or purchased)
  • 2 delicata squash, chopped
  • 1 cup brussels, halved and bottoms removed
  • 1/2 cup pumpkin seeds
  • Salt & pepper
  • 1/2 tsp each cinnamon and smoked paprika
  • 1 tsp chili powder
  • 2 tbs coconut oil, separate
  • Sauce:
  • 1 tbs plain hummus
  • 1 tbs almond butter
  • 1/4 tsp cinnamon and smoked paprika
  • 2 tsp apple cider vinegar
  • 1-3 tbs water


  1. Preheat the oven to 375 degrees.
  2. Make rice on stovetop according to directions - I make with broth. At the end, stir in rice cauliflower or broccoli (I used both) and let steam for another 10 minutes with the stovetop off. Fluff with a fork.
  3. While the rice is cooking, toss brussels in 1 tbs of the coconut oil, and half of the smoked paprika and cinnamon (1/4 tsp each). Sprinkle with salt and pepper. Roast until done, about 30-40 minutes.
  4. Heat the remaining 1 tbs coconut oil in a saute pan over medium heat. Toss squash in salt, pepper, 1/4 tsp each cinnamon and smoked paprika and chili powder. Once oil is hot, sear on each side about 4-5 minutes, until cooked all the way through.
  5. Mix together all sauce ingredients. Add more water 1 tbs at a time to thin out if desired.
  6. Layer rice, vegetables, pumpkin seeds and sauce.


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