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Roasted Pumpkin and Red Rice Salad RecipeRoasted Pumpkin and Red Rice Salad


Roasted Pumpkin and Red Rice Salad Recipe

If you are tired of brown rice and quinoa, give red rice a try. In this seasonal recipe, it is combined with roasted pumpkin and curry powder for a whole-grain side dish that gives you a boost of fiber. Any variety of winter squash can be substituted for the pumpkin, and if you are not a fan of curry, switch to other spices like chili powder or cumin.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
% Daily Value*
Total Fat 3.5g
2%Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 147mg
Total Carbohydrate 42.5g
Dietary Fiber 3.8g
Sugars 1.7g
Protein 4g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 20 minutes

Cooking time: 25 minutes

Baking time: 15 minutes


  • 1 cup dry red rice
  • 1 ½ cups water
  • 2 cups peeled and cubed pumpkin
  • 1/3 cup diced onion
  • 1 tbsp olive oil
  • 1 tsp curry powder
  • ¼ tsp fine ground sea salt
  • 2 green onions, greens only, sliced


  1. Preheat the oven to 425 degrees F. Spray a baking sheet with non-stick cooking spray.
  2. Add the rice and the water to a medium saucepan. Bring to a boil over medium-high heat. Cover, reduce the heat, and simmer for 20 minutes. Let rest, covered, for at least 5 minutes. The rice will absorb any remaining liquid.
  3. While the rice cooks, place the pumpkin, onion, olive oil, curry powder, and sea salt in a medium bowl. Toss to coat all ingredients with the spices. Transfer the pumpkin to the baking sheet and spread it in a single layer.
  4. Bake for 10 minutes, remove from the oven and stir. Bake for 5 more minutes, or until the pumpkin is tender.
  5. In a medium bowl, stir together the rice and pumpkin. Fold in the sliced green onions and serve warm.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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