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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
- 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 rocket
- 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
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Instructions
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 259cal
-
Kilojoules 1080kJ
-
Protein 7g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 40g
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–Sugars 10g
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Dietary fibre 4g
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Sodium 220mg
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Calcium 150mg
-
Iron 2mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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