Black Rice Salad with Butternut Squash and Pomegranate Seeds

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Black Rice Salad with Butternut Squash and Pomegranate Seeds
90 min.
3
532kcal

Suggestions

Ready to tantalize your taste buds with a vibrant and nutritious dish? Look no further than this delectable Black Rice Salad with Butternut Squash and Pomegranate Seeds! This recipe is a true gem for health-conscious foodies, boasting a perfect health score of 100. It's not only incredibly delicious but also aligns with various dietary preferences, making it a versatile choice for any gathering.

This salad is a beautiful symphony of flavors and textures, featuring the earthy taste of black rice, the sweetness of butternut squash, and the tangy pop of pomegranate seeds. It's a feast for the eyes as well as the palate, with its rich colors and inviting presentation.

As a vegetarian, vegan, gluten-free, dairy-free, and very healthy option, this recipe is a standout for those with specific dietary needs or those simply looking to incorporate more nourishing meals into their lives. With a preparation time of just 90 minutes, it's perfect for a leisurely weekend meal or even a weekday dinner when time is of the essence.

Serve this salad as a side dish, antipasti, starter, or snack, and watch as your guests savor each bite. It's a versatile dish that can complement a wide range of main courses or stand alone as a light, satisfying meal.

With a caloric breakdown that balances protein, fat, and carbs, this recipe is a well-rounded choice for those mindful of their dietary intake. And the best part? You can find all the ingredients, including black rice and sweet smoked Spanish paprika, at your local well-stocked grocery store. So, what are you waiting for? Let's get cooking and enjoy a bowl of this delightful dish!

Ingredients

  • 0.7 cup rice black
  • pound butternut squash 
  • tablespoons spring onion sliced
  • 0.3 teaspoon kosher salt 
  • 1.5 tablespoons juice of lemon 
  • 0.5 tablespoon maple syrup 
  • tablespoons olive oil divided
  • 0.5 teaspoon paprika smoked sweet spanish
  • 0.5 cup pecans coarsely chopped
  • servings bell pepper to taste
  • servings bell pepper to taste
  • 0.5 cup pomegranate seeds 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • pot

Directions

  1. Bring a large pot of salted water to a boil over high heat.
  2. Add the rice, adjust heat to maintain a lively simmer, and cook until rice is tender, about 30 minutes.
  3. Drain and rinse with cool water.
  4. Preheat oven to 37
  5. Peel and seed squash and cut into 1-in. cubes. In a large bowl, toss squash with paprika, salt, and 1 tbsp. oil.
  6. Spread on a baking sheet in a single layer and roast, stirring occasionally, until browned and tender, about 40 minutes.
  7. Let cool.
  8. Spread pecans on another baking sheet and toast until fragrant, stirring once, 6 to 8 minutes.
  9. Whisk together remaining 2 tbsp. oil, the lemon juice, maple syrup, and pepper in a serving bowl. Toss with reserved rice, roasted squash, green onions, and most of pecans and pomegranate seeds.
  10. Sprinkle with remaining pecans and pomegranate seeds.
  11. *Find black rice and smoked Spanish paprika at Whole Foods Market or other well-stocked grocery stores.

Nutrition Facts

Calories532kcal
Protein5.95%
Fat44.92%
Carbs49.13%

Properties

Glycemic Index
74.83
Glycemic Load
5.53
Inflammation Score
-10
Nutrition Score
34.228695662125%

Flavonoids

Cyanidin
1.77mg
Delphinidin
1.2mg
Catechin
1.3mg
Epigallocatechin
0.97mg
Epicatechin
0.16mg
Epigallocatechin 3-gallate
0.38mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.93mg
Kaempferol
0.08mg
Quercetin
0.8mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:532.22kcal
26.61%
Fat:28.07g
43.18%
Saturated Fat:3.36g
20.97%
Carbohydrates:69.06g
23.02%
Net Carbohydrates:58.54g
21.29%
Sugar:16.65g
18.5%
Cholesterol:0mg
0%
Sodium:211.02mg
9.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.37g
16.73%
Vitamin A:20951.23IU
419.02%
Vitamin C:229.1mg
277.7%
Manganese:2.88mg
143.79%
Vitamin E:7.57mg
50.44%
Vitamin B6:0.94mg
47.19%
Fiber:10.51g
42.05%
Magnesium:153.87mg
38.47%
Vitamin B1:0.53mg
35.4%
Folate:135.83µg
33.96%
Potassium:1104.48mg
31.56%
Vitamin K:31.78µg
30.27%
Vitamin B3:5.7mg
28.52%
Phosphorus:284.21mg
28.42%
Copper:0.5mg
24.82%
Vitamin B5:1.96mg
19.58%
Iron:3.02mg
16.79%
Vitamin B2:0.28mg
16.58%
Selenium:11.34µg
16.2%
Zinc:2.33mg
15.54%
Calcium:114.73mg
11.47%
Source:My Recipes
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