Monthly Archives: February 2014

February 17, 2014

Black & Wild Rice Salad with Roasted Squash

Black & Wild Rice Salad with Roasted Squash

This recipe is too delicious not to share. It’s inspired by Bon Appétit Magazine. Easy, flavorful and packed with nutrients, this is a great dish all around.

It’s an excellent source of Vitamin A (60% RDA*), which helps with vision, reproduction and immune function. It’s also high in Vitamin C (40% RDA*), an antioxidant that prevents cell damage, improves the immune system and facilitates with iron absorption. Manganese, Vitamin B6, Magnesium, Niacin, Phosphorus and Zinc are also plentiful in this mouth-watering dish.

Bon Appétit!

Black & Wild Rice Salad with Roasted Squash
Nutrition Information
  • Serves: 8
  • Calories: 350
  • Fat: 18 g
  • Saturated fat: 2.5 g
  • Unsaturated fat: 14.5 g
  • Carbohydrates: 49 g
  • Sugar: 7 g
  • Sodium: 80 mg
  • Fiber: 4.5 g
  • Protein: 8 g
  • Cholesterol: 0 g

Prep time: 
Cook time: 
Total time: 

Ingredients
  • 2 cups mixed rice – wild, red, black, brown
  • Kosher salt
  • ½ medium butternut squash, peeled, seeds removed, cut into pieces
  • ½ cup olive oil, divided
  • 1 tablespoon olive oil
  • Freshly ground black pepper
  • ¼ cup apple cider vinegar (red wine vinegar works too)
  • 2 teaspoons honey
  • 2 scallions, thinly sliced
  • 1 cup pomegranate seeds
  • 1 bunch of kale with center ribs removed, cut into ~2 inch pieces
  • ½ cup roasted pistachios, chopped
Instructions
  1. Preheat oven to 450°. Cook rice in a large pot of boiling, salted water until tender (~35–40 minutes); drain and rinse, shaking off as much water as possible. Spread out on a rimmed baking sheet and let cool.
  2. Toss squash with ¼ cup oil and place spread out on a baking sheet; season with salt and pepper. Roast, tossing once, until golden brown and tender (~20–25 minutes).
  3. Toss kale (make sure it is dry) with 1 tablespoon of oil and place spread out on a different baking sheet; season with salt and pepper. Roast, tossing once or twice until the leaves are crispy (~2-5 minutes).
  4. Whisk vinegar, honey, and remaining ¼ cup oil in a large bowl. Add black rice and wild rice, squash, scallions, pomegranate seeds and pistachios; season with salt and pepper and toss to combine. Sprinkle the roasted kale on top when ready to serve.

 

*Recommended Dietary Allowance (RDA) is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals.