Brown Rice & Pumpkin Salad

Brown Rice & Pumpkin Salad

This recipe shows how versatile and tasty brown rice can be, especially when combined with a range of delicious salad vegetables.

CAL P/SERVE
194
kJ P/SERVE
812
FAT P/SERVE
10.8g
CARBS P/SERVE
19.1g
PROTEIN P/SERVE
2.7g
SUGAR P/SERVE
7.2g
SODIUM P/SERVE
18g
FAT
%
4.6%
ENERGY RDI%
9.3%

This recipe is low in saturated fat, sugar and sodium.

Ingredients

  • 2 cups cooked brown rice
  • 2 cups pumpkin, cubed
  • ½ capsicum, chopped
  • 1 tomato, chopped
  • 2 tbsp. parsley, chopped
  • 1 celery stick, sliced
  • 2 spring onions, sliced
  • 1 tbsp. olive oil
  • Handful baby spinach leaves

Dressing

  • 3 tbsp. apple cider vinegar
  • 2 tbsp. olive oil
  • Sprinkle oregano
  • ½ tsp. brown sugar
  • 4 tbsp. water
  • Salt and pepper to taste

Method

  1. Cook brown rice as per instructions. Set aside.
  2. Preheat oven to 200C and cook cubed pumpkin for 10-15 minutes or until just cooked. Do not overcook as it will become mushy. Take out and set aside.
  3. Place all salad ingredients into a large mixing bowl and season with salt and pepper.
  4. In a small dish mix all dressing ingredients well. Drizzle over salad and mix so all coated.
  5. Serve with grilled chicken or beef.

Nutrition Table

Servings: 4 Serving size:230g
Average Serve Average 100g
Energy 812 kJ 353 kJ
  194 Cal 84 Cal
Protein 2.7 g 1.2 g
Fat, total 10.8 g 4.7 g
- saturated 1.6 g 0.7 g
Carbohydrate 19.1 g 8.3 g
- sugars 7.2 g 3.1 g
Sodium 18 mg 8 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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