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Brown rice, roast pumpkin and seed salad
Brown rice, roast pumpkin and seed salad
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Prep Time:
30 minutes
Cook Time:
35 minutes
Total Time:
65 minutes
Flavorful low-fat rice salad bursting with diverse textures.
Ingredients:
  • Olive oil spray, to grease
  • 1kg kent pumpkin, peeled, deseeded, cut into 2-3cm pieces
  • 400g (2 cups) long-grain brown rice
  • 60g (1/3 cup) pepitas (pumpkin seed kernels)
  • 55g (1/3 cup) sunflower seed kernels
  • 80ml (1/3 cup) fresh lime juice
  • 21.00 gm soy sauce
  • 1/2 tsp sesame oil
  • 1 small garlic clove, crushed
  • 1.00 gm brown sugar
  • 1 bunch rocket, washed, trimmed, leaves torn
Instructions:
  • Preheat your oven to 200°C. Grease a large baking tray with olive oil. Place the pumpkin in a single layer on the tray and lightly spray with olive oil. Bake for 30 minutes, flipping halfway through, until golden brown and tender. Allow it to cool for 15 minutes before serving.
  • While the rice cooks in boiling water for 30 minutes until tender (be careful not to overcook), drain it in a colander and let it cool at room temperature for 30 minutes.
  • Preheat oven to 180°C. Spread pepitas and sunflower seeds on a baking tray. Bake for about 5 minutes, stirring halfway, until lightly toasted. Allow to cool.
  • In a small jug, mix lime juice, soy sauce, sesame oil, garlic, and sugar. Place rice in a large bowl, drizzle with the lime-juice mixture, and gently stir with a large metal spoon. Add rocket, pumpkin, pepitas, and sunflower seed kernels to the bowl, gently stir to combine. Divide the salad among serving plates and serve promptly.

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