Roasted Pumpkin Salad Recipe

Looking for an easy Roasted Pumpkin Salad recipe? Learn how to make Roasted Pumpkin Salad using healthy ingredients.


Submitted by aech

Makes 4 servings



From 101cookbooks.com: http://www.101cookbooks.com/archives/roasted-pumpkin-salad-recipe.html

Recipe Ingredients for Roasted Pumpkin Salad

3 c butternut squash, peeled and chopped
2 tbsp olive oil
1 tsp salt
3 medium red onions, peeled and quartered
2 c wild rice, cooked
1/3 c sunflower seeds
1/3 c olive oil
2 tbsp lemon juice
1/4 tsp salt
1 tbsp honey
2 tbsp water
1/2 c cilantro, minced

Recipe Directions for Roasted Pumpkin Salad

  1. Preheat oven to 375.

  2. Toss the pumpkin in a generous splash of olive oil along with a couple pinches of salt, and turn out onto a baking sheet. At the same time, toss the onions with a bit of olive oil, sprinkle with salt, and turn out onto a separate baking sheet. Roast both for about 45 minutes, or until squash is brown and caramelized. The same goes for the onions, they should be deeply colored, caramelized, and soft throughout by the time they are done roasting. You'll need to flip both the squash and onion pieces once or twice along the way - so it's not just one side that is browning.

  3. In the meantime, make the dressing. With a hand blender or food processor puree the sunflower seeds, olive oil, lemon juice, salt, and honey until creamy. You may need to add a few tablespoons of warm water to thin the dressing a bit. Stir in the cilantro, saving just a bit to garnish the final plate later. Taste and adjust seasonings (or flavors) to your liking - I usually need to add a touch more salt with this dressing.

  4. In a large bowl, toss the wild rice with a large dollop of the dressing. Add the onions, gently toss just once or twice. Turn the rice and onions out onto a platter and top with the roasted squash (I'll very gently toss with my hands here to disperse the pumpkin a bit). Finish with another drizzle of dressing and any remaining chopped cilantro.

  5. * To cook wild rice: Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally. You'll have enough for this recipe and some leftover.

Categories

Rice, Vegetables, First Course, Main Dish, Salads, Side Dish, American, Boil, Roast, Simmer, Vegetarian

Nutrition Facts
Serving Size 323.2g
Amount Per Serving
Calories
424
Calories from Fat
253
% Daily Value*
Total Fat
28.1g
43%
Saturated Fat
3.9g
19%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
740mg
31%
Potassium
620mg
18%
Total Carbohydrates
43.3g
14%
Dietary Fiber
5.4g
22%
Sugars
11.0g
Protein
6.1g
Vitamin A 226% Vitamin C 54%
Calcium 8% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • No cholesterol
  • Very high in vitamin A
  • High in vitamin C
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