Black rice, herb and roasted pumpkin salad with crumbled feta

Black Rice is a whole grain rice that lightens to a deep purple when cooked. It has a slightly sweet, nutty flavour and is loaded with the antioxidant anthocyanin.

Time to make: 45 mins

Ingredients

More weights & measures

1 tablespoon maple syrup, plus 1 teaspoon extra
1 teaspoon cinnamon
6 cups peeled pumpkin, cut into thin wedges
1 cup black rice
8 cups fresh baby rocketarugulaX
½ cup fresh flat-leaf parsley
1 small red onion, thinly sliced
1 tablespoon lemon juice
1½ tablespoons olive oil
½ teaspoon sumac (see tips)
2 teaspoons wholegrain mustard
75g marinated feta, drained and crumbled

Instructions

Stay Awake

1 Preheat oven to 180°C. Line a large baking tray with baking paper. In a large bowl, combine 1 tablespoon of the maple syrup and cinnamon. Add pumpkin, toss to coat then place on prepared tray. Bake for 30-35 minutes, or until tender.

2 Meanwhile, cook rice following packet instructions. In a large bowl, set rice aside to cool slightly.

3 Add roasted pumpkin, rocket, parsley and onion to rice. In a small bowl, whisk lemon juice, olive oil, sumac, mustard and remaining maple syrup. Pour over salad and gently toss to coat. Top with crumbled feta and serve.

Variations

Make it gluten free: Check spices and mustard are gluten free.

Make it vegan: Substitute vegan feta for dairy feta.

Make it low FODMAP: Use Japanese pumpkin or buttercup and swap the red onion for green spring onion tips.

HFG tip

Sumac is found in the spice aisle at supermarkets. It has a tangy citrus flavour.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 259 cal

Kilojoules 1080 kJ

Protein 7 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 40 g

Sugar 10 g

Dietary fibre 4 g

Sodium 220 mg

Calcium 150 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.