Roasted Pumpkin and Brown Rice Seed Salad with Zesty Lime Dressing
This vibrant Roasted Pumpkin and Brown Rice Seed Salad is a delightful combination of flavors and textures, making it the perfect centerpiece for any meal. With the nutty goodness of brown rice, crunchy sunflower seeds, and pepitas, alongside the sweet, caramelized pumpkin, this salad is both hearty and refreshing. Tossed in a zesty lime dressing, it pairs wonderfully with grilled meats, like tender lamb cutlets, or can be enjoyed solo as a satisfying vegetarian main dish. It's not just a salad; it's a celebration of delicious, wholesome ingredients that will leave your taste buds dancing.
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Olive oil flavored cooking spray
to taste (for roasting pumpkin)
Pumpkin
1 kg (peeled, deseeded, and cubed)
Brown rice
2 cups (uncooked)
Pepitas
1/3 cup (raw)
Sunflower seeds
1/3 cup (raw)
Fresh lime juice
1/3 cup (freshly squeezed)
Soy sauce
1 tablespoon (regular or low-sodium)
Sesame oil
1/2 teaspoon (for flavor)
Garlic clove
1 clove (crushed)
Brown sugar
1/4 teaspoon (for sweetness)
Fresh rocket
to taste (washed and roughly chopped)
Instructions
1
Preheat your oven to 200°C (390°F). Spread the pumpkin cubes on a baking tray and spray with olive oil. Roast for 25-30 minutes, or until they are light brown and tender. Once done, let the pumpkin cool to room temperature.
2
While the pumpkin is roasting, rinse the brown rice under cold water. In a large saucepan, bring plenty of water to a boil. Add the brown rice and cook for about 30 minutes, or until tender but still slightly firm to the bite. Drain the rice in a colander and allow it to cool completely.
3
Next, place the pepitas and sunflower seeds on a baking sheet. Toast in the oven for about 5-7 minutes at 180°C (350°F) or until golden and fragrant. Remove from the oven and let them cool slightly.
4
In a small bowl, whisk together the lime juice, soy sauce, sesame oil, crushed garlic, and brown sugar until well combined to create your dressing.
5
In a large salad bowl, combine the cooled brown rice, roasted pumpkin, toasted seeds, and a handful of fresh rocket. Drizzle the dressing over the salad and gently toss everything together until well incorporated. Serve immediately, or let it chill in the fridge for a little while to enhance the flavors.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is for Roasted Pumpkin and Brown Rice Seed Salad with Zesty Lime Dressing.
Is this salad suitable for vegetarians?
Yes, this salad is vegetarian and can be enjoyed as a satisfying vegetarian main dish.
Is this recipe gluten-free?
The recipe is tagged as gluten-free; however, ensure you use a gluten-free certified soy sauce or tamari.
How long does it take to roast the pumpkin?
The pumpkin cubes should be roasted for 25-30 minutes, or until they are light brown and tender.
What is the oven temperature for roasting the pumpkin?
Preheat your oven to 200°C (390°F) for roasting the pumpkin.
How do I prepare the brown rice for this salad?
Rinse the brown rice under cold water, boil in plenty of water for about 30 minutes until tender but firm, then drain and cool completely.
How long should I toast the pepitas and sunflower seeds?
Toast the seeds in the oven for about 5-7 minutes.
What temperature should the oven be for toasting the seeds?
The seeds should be toasted at 180°C (350°F).
What ingredients are in the zesty lime dressing?
The dressing consists of fresh lime juice, soy sauce, sesame oil, crushed garlic, and brown sugar.
How much pumpkin do I need for this recipe?
You will need 1 kg of pumpkin, which should be peeled, deseeded, and cubed.
Does the dressing contain sugar?
Yes, the dressing contains 1/4 teaspoon of brown sugar for a hint of sweetness.
What kind of seeds are used in this salad?
The recipe uses 1/3 cup of raw pepitas and 1/3 cup of raw sunflower seeds.
What type of oil is used for roasting?
Olive oil flavored cooking spray is used to coat the pumpkin cubes before roasting.
How much garlic is required?
The recipe calls for one crushed garlic clove for the dressing.
What greens are included in this salad?
A handful of fresh rocket, washed and roughly chopped, is mixed into the salad.
Can I serve this salad cold?
Yes, you can serve it immediately or let it chill in the fridge to enhance the flavors.
How much brown rice is used?
The recipe requires 2 cups of uncooked brown rice.
What can I serve with this salad?
It pairs wonderfully with grilled meats, such as tender lamb cutlets.
Is this recipe dairy-free?
Yes, this recipe contains no dairy ingredients.
What is the purpose of sesame oil in the recipe?
1/2 teaspoon of sesame oil is added to the dressing for flavor.
How do you mix the salad?
Combine the cooled rice, roasted pumpkin, toasted seeds, and rocket in a large bowl, then drizzle with dressing and gently toss.
What texture can I expect from the pumpkin?
The pumpkin should be tender and light brown, offering a sweet, caramelized flavor.
Can I use low-sodium soy sauce?
Yes, you can use either regular or low-sodium soy sauce.
How much lime juice is needed?
The recipe calls for 1/3 cup of freshly squeezed lime juice.
Is this salad considered healthy?
Yes, it is described as a healthy and nutritious meal featuring wholesome ingredients.
Is the brown rice cooked before adding it to the salad?
Yes, the rice is boiled and then cooled completely before being tossed with the other ingredients.
Can this be eaten as a main meal?
Absolutely, it is hearty enough to be enjoyed as a satisfying vegetarian main dish.
Should the seeds be raw before toasting?
Yes, the recipe specifies starting with raw pepitas and raw sunflower seeds.
What are the flavor profiles of this dish?
The salad features nutty, sweet, and zesty flavors from the rice, caramelized pumpkin, and lime dressing.
How many ingredients are in this recipe?
There are a total of 11 ingredients listed for this recipe.