Delicata Squash and Wild Rice

Delicata Squash with Wild Rice, Tofu, Broccoli, and Mushrooms

Delicata Squash are one of the few that you can eat the skin. No peeling needed – just wash thoroughly and prepare.


  • 2 Delicata squash
  • 1 Cup wild rice
  • 3 Cups water
  • 1 Block tofu
  • 1 Head of broccoli
  • 1 – 2 Cup chopped mushrooms
  • 1 Onion
  • 1 Clove of garlic
  • 2-3 Tbs of coconut oil
  • 1 – 2 Tamari / soy sauce
  • Greens – kale, collards, spring greens, asian greens, any green…

Sauce ingredients

  • 2 – 3 Tbs Tahini
  • 1 – 2 TbsOlive oil
  • 1/2 Lemon juice
  • 1 tsp Tamari
  • 1 tsp Apple cider vinegar


Wash and slice squash in half lengthwise. Coat with some olive oil and  salt and pepper if you wish.

Roast the squash at around 350 to 375 for 20 minutes, rotate the pan and bake for another 10 to 20 minutes, until squash is tender.

A rice cooker was used for this recipe – so while the squash is cooking – start the wild rice – 1 cup of rice / 3 cups of water and turn on rice cooker.

While the squash and rice are cooking, heat 1 or  2 Tbs of coconut oil in a large frying pan at medium / medium highish heat.

Chop the tofu into 1/2 inch cubes and add them to the pan. Try to shake / stir them around so they get coated with oil. Let the tofu cook for a minute and then add 1 or 2 tbs of tamari, stir pretty frequently to try to stop tofu from sticking.

Saute a few minutes more until the tofu starts to get cooked to your liking. Lower heat to lower-medium. Add chopped onions, saute a minute, add garlic, saute more, add broccoli, and mushrooms. Add a bit more tamari and coconut oil if needed. Let it cook a few more minutes, chop and add the greens (remove stems if there are large stems). Add the chopped greens, stir and reduce heat.

Prepare the sauce by mixing tahini, olive oil, lemon juice, and other ingredients. Then use a fork to mash / make a paste / sauce with it. Add more liquid as needed.

Serve rice and veggies over squash.


Leave a Reply

Your email address will not be published. Required fields are marked *