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

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