Pumpkin, brown rice and spinach salad
Savor the flavors of fall with this hearty Pumpkin, Brown Rice, and Spinach Salad. Featuring tender roasted pumpkin, nutty brown rice, fresh spinach, and crisp almonds, all tossed in a zesty garlic and olive oil dressing, and topped with fragrant spearmint and grated parmesan. Perfect as a wholesome meal or a nutritious side dish.
- 19 May 2025
- Cook time 30 min
- Prep time 10 min
- 6 Servings
- 8 Ingredients
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.
Ingredients:
Instructions:
- Rinse 1 cup of brown rice under cold water.
- In a medium saucepan, bring 2 cups of water to a boil.
- Add the rinsed brown rice to the boiling water.
- Reduce the heat to low, cover, and simmer for about 45 minutes, or until the rice is tender and water is absorbed.
- Once cooked, remove from heat, fluff with a fork, and let it cool to room temperature.
- Preheat your oven to 400°F (200°C).
- Place the diced pumpkin on a baking sheet.
- Drizzle with 2 tablespoons of olive oil and season with salt and pepper.
- Toss to coat the pumpkin pieces evenly.
- Roast in the preheated oven for 25-30 minutes, or until the pumpkin is tender and slightly caramelized.
- Remove from the oven and let it cool.
- In a small pan, heat 1 tablespoon of olive oil over medium heat.
- Add the minced garlic and cook for about 1-2 minutes, until golden and fragrant.
- Set the garlic aside.
- In the same pan, lightly toast the chopped almonds for 2-3 minutes, stirring frequently until they are golden brown. Be careful not to burn them.
- Set the toasted almonds aside.
- In a large mixing bowl, combine the cooled brown rice, roasted pumpkin, chopped spearmint, baby spinach, and grated parmesan cheese.
- Add the cooked garlic and toasted almonds to the mixture.
- Drizzle the remaining olive oil (about 2 tablespoons) over the salad.
- Season with salt and pepper to taste.
- Toss the salad gently to combine all the ingredients well.
- Transfer the salad to a serving dish.
- Serve immediately for the best flavor and texture. Enjoy your Pumpkin, Brown Rice, and Spinach Salad!
Tips:
- 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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