This Pumpkin, Brown Rice, and Spinach Salad is a flavorful and nutritious dish that's perfect for any meal. Packed with wholesome ingredients like brown rice, tender pumpkin, fresh spinach, and crunchy almonds, it combines textures and flavors to create a satisfying salad. With a hint of garlic and a sprinkle of parmesan cheese, this salad is both healthy and delicious.
- Cook the brown rice ahead of time to save on preparation time. You can also use leftover rice.
- Roasting the pumpkin brings out its natural sweetness. Make sure to cut the pumpkin into uniform pieces for even roasting.
- Toast the almonds lightly to enhance their flavor and add a bit of extra crunch to the salad.
- Add the spinach just before serving to keep it fresh and vibrant.
- Feel free to adjust the amount of garlic according to your taste preference.
- Use extra virgin olive oil for a richer flavor.
This Pumpkin, Brown Rice, and Spinach Salad is a versatile and nourishing dish that can be enjoyed warm or cold. Whether you're looking for a hearty lunch or a delicious side dish, this salad offers a wonderful blend of flavors and textures. Enjoy the freshness of the mint and the savory notes of parmesan cheese, complemented by the wholesome goodness of brown rice and vegetables. It's a perfect way to eat healthy without sacrificing taste.
Nutrition Facts | |
---|---|
Serving Size | 210 grams |
Energy | |
Calories 230kcal | 11% |
Protein | |
Protein 7g | 5% |
Carbohydrates | |
Carbohydrates 40g | 11% |
Fiber 3.07g | 8% |
Sugar 3.93g | 4% |
Fat | |
Fat 18g | 22% |
Saturated 2.91g | 10% |
Cholesterol 2.90mg | - |
Vitamins | |
Vitamin A 560ug | 63% |
Choline 24mg | 5% |
Vitamin B1 0.30mg | 25% |
Vitamin B2 0.28mg | 22% |
Vitamin B3 3.53mg | 22% |
Vitamin B6 0.31mg | 18% |
Vitamin B9 50ug | 12% |
Vitamin B12 0.04ug | 2% |
Vitamin C 16mg | 17% |
Vitamin E 3.52mg | 23% |
Vitamin K 77ug | 62% |
Minerals | |
Calcium, Ca 90mg | 7% |
Copper, Cu 0.35mg | 39% |
Iron, Fe 1.89mg | 17% |
Magnesium, Mg 90mg | 22% |
Phosphorus, P 230mg | 19% |
Potassium, K 700mg | 21% |
Selenium, Se 8ug | 15% |
Sodium, Na 80mg | 5% |
Zinc, Zn 1.63mg | 15% |
Water | |
Water 130g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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