"Rice Diet" Roasted Pumkpin Salad
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 309.1
- Total Fat: 12.1 g
- Cholesterol: 0.0 mg
- Sodium: 12.3 mg
- Total Carbs: 48.0 g
- Dietary Fiber: 8.6 g
- Protein: 7.5 g
View full nutritional breakdown of "Rice Diet" Roasted Pumkpin Salad calories by ingredient
Introduction
Another wonderful recipe from Heidi Swanson at 101cookbooks.com. Beautiful and extremely filling. This version with no added sodium and less EVOO. Another wonderful recipe from Heidi Swanson at 101cookbooks.com. Beautiful and extremely filling. This version with no added sodium and less EVOO.Number of Servings: 4
Ingredients
-
3 cups of pumpkin (or other winter squash), peeled and cut into 1-inch cubes
extra-virgin olive oil
12 tiny red onions or shallots, peeled (OR 3 medium red onions peeled and quartered)
2 cups cooked wild rice*
1/3 cup sunflower seeds
2 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon honey
2 tablespoons warm water
1/2 cup cilantro, finely chopped
Directions
Makes 4 1C servings (3 starches each)
Preheat oven to 375.
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.
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.
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.
Number of Servings: 4
Preheat oven to 375.
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.
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.
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.
Number of Servings: 4