Black and Wild Rice Salad with Roasted Squash

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
67%
Black and Wild Rice Salad with Roasted Squash
45 min.
8
277kcal

Suggestions


Discover the vibrant flavors and textures of our Black and Wild Rice Salad with Roasted Squash, a delightful dish that is as nutritious as it is delicious. Perfect for any occasion, this vegetarian, gluten-free, and dairy-free salad is a fantastic addition to your meal repertoire. With a health score of 67, it’s not just a treat for the taste buds but also a wholesome choice for those looking to maintain a healthy lifestyle.

This salad features the nutty richness of black and wild rice, complemented by the sweet, caramelized notes of roasted butternut squash. The addition of pomegranate seeds adds a burst of color and a refreshing tartness, while chopped pistachios provide a satisfying crunch. Tossed in a light dressing of red wine vinegar and honey, this dish is a perfect balance of flavors that will leave your guests asking for seconds.

Ready in just 45 minutes and serving up to eight people, it’s an ideal side dish for gatherings, antipasti platters, or even as a starter to a cozy dinner. Whether you’re hosting a festive celebration or simply enjoying a quiet night in, this Black and Wild Rice Salad is sure to impress. Dive into this culinary adventure and elevate your dining experience with a dish that celebrates the beauty of wholesome ingredients!

Ingredients

  • servings pepper black freshly ground
  • 1.5 cups rice black
  • 0.5 medium butternut squash seeds removed, cut into pieces peeled
  • teaspoons honey 
  • servings kosher salt 
  • 0.5 cup olive oil divided
  • 0.5 cup pistachios chopped
  • cup pomegranate seeds 
  • 0.3 cup red wine vinegar 
  •  spring onion thinly sliced
  • 0.5 cup rice wild

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • pot

Directions

  1. Preheat oven to 450°F. Cook black rice andwild rice in a large pot of boiling salted wateruntil tender, 35–40 minutes; drain and rinse,shaking off as much water as possible.
  2. Spreadout on a rimmed baking sheet and let cool.
  3. Meanwhile, toss squash with 1/4 cup oil onanother baking sheet; season with salt andpepper. Roast, tossing once, until goldenbrown and tender, 20–25 minutes; let cool.
  4. Whisk vinegar, honey, and remaining1/4 cup oil in a large bowl.
  5. Add black rice andwild rice, squash, scallions, pomegranateseeds, microgreens, and pistachios; seasonwith salt and pepper and toss to combine.
  6. DO AHEAD: Salad (without microgreens)can be made 4 hours ahead. Cover and chill.
  7. Any grain (except amaranth)

Nutrition Facts

Calories277kcal
Protein9.36%
Fat24.02%
Carbs66.62%

Properties

Glycemic Index
32.16
Glycemic Load
6.91
Inflammation Score
-10
Nutrition Score
18.913912793864%

Flavonoids

Cyanidin
0.56mg
Catechin
0.36mg
Epigallocatechin
0.19mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.04mg
Quercetin
0.43mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:277.17kcal
13.86%
Fat:7.61g
11.7%
Saturated Fat:1.05g
6.59%
Carbohydrates:47.46g
15.82%
Net Carbohydrates:42.97g
15.62%
Sugar:6.48g
7.2%
Cholesterol:0mg
0%
Sodium:200.71mg
8.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.67g
13.34%
Vitamin A:5047.07IU
100.94%
Manganese:1.67mg
83.27%
Magnesium:96.11mg
24.03%
Phosphorus:221.26mg
22.13%
Vitamin B6:0.44mg
21.82%
Vitamin B1:0.28mg
18.66%
Fiber:4.49g
17.96%
Copper:0.32mg
16%
Vitamin B3:3.18mg
15.9%
Vitamin C:12.98mg
15.73%
Selenium:9.31µg
13.3%
Vitamin E:1.88mg
12.53%
Potassium:425.73mg
12.16%
Vitamin K:12.73µg
12.12%
Zinc:1.63mg
10.85%
Folate:42.78µg
10.69%
Vitamin B5:0.93mg
9.35%
Iron:1.51mg
8.38%
Vitamin B2:0.09mg
5.54%
Calcium:46mg
4.6%
Source:Epicurious