Black and Wild Rice Salad with Roasted Squash

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
68%
Black and Wild Rice Salad with Roasted Squash
45 min.
8
278kcal

Suggestions


If you're searching for a vibrant and nutritious dish that beautifully showcases seasonal flavors, look no further than this Black and Wild Rice Salad with Roasted Squash. This delightful salad not only captivates the palate with its medley of textures and tastes, but it also serves as a feast for the eyes with its striking colors. The combination of nutty black rice and earthy wild rice offers a robust foundation, while the sweet, caramelized butternut squash adds a touch of autumnal warmth.

This recipe is perfect for those who embrace a vegetarian lifestyle, as it is both gluten-free and dairy-free, making it a health-conscious choice for everyone. The salad is enriched with crunchy roasted pistachios and refreshing pomegranate seeds, providing a satisfying crunch and a burst of sweetness in every bite. Toss in some peppery microgreens and a zesty dressing of red wine vinegar and honey, and you have a dish that’s both refreshing and hearty.

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 
  • cup sprouts 
  • 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

Calories278kcal
Protein9.55%
Fat24.01%
Carbs66.44%

Properties

Glycemic Index
32.16
Glycemic Load
6.91
Inflammation Score
-10
Nutrition Score
19.140869679658%

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
0.5mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:278.12kcal
13.91%
Fat:7.63g
11.75%
Saturated Fat:1.06g
6.61%
Carbohydrates:47.54g
15.85%
Net Carbohydrates:42.97g
15.63%
Sugar:6.49g
7.21%
Cholesterol:0mg
0%
Sodium:200.95mg
8.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.83g
13.67%
Vitamin A:5053.47IU
101.07%
Manganese:1.67mg
83.66%
Magnesium:97.23mg
24.31%
Phosphorus:224.15mg
22.41%
Vitamin B6:0.44mg
21.89%
Vitamin B1:0.28mg
18.87%
Fiber:4.57g
18.27%
Copper:0.33mg
16.32%
Vitamin C:13.31mg
16.14%
Vitamin B3:3.2mg
16%
Selenium:9.33µg
13.33%
Vitamin K:13.98µg
13.32%
Vitamin E:1.88mg
12.53%
Potassium:428.99mg
12.26%
Zinc:1.67mg
11.1%
Folate:44.26µg
11.07%
Vitamin B5:0.96mg
9.58%
Iron:1.55mg
8.6%
Vitamin B2:0.1mg
5.85%
Calcium:47.32mg
4.73%
Source:Epicurious