Brown Rice, Roast Pumpkin And Seed Salad

Every bite is an explosion of delicious flavours and textures in this low-fat rice salad.

The ingredient of Brown Rice Roast Pumpkin And Seed Salad

• olive oil spray to grease
• 1kg kent pumpkin peeled deseeded cut into 2 3cm pieces
• 400g 2 cups long grain brown rice
• 60g 1 3 cup pepitas pumpkin seed kernels
• 55g 1 3 cup sunflower seed kernels
• 80ml 1 3 cup fresh lime juice
• 1 tbsp soy sauce
• 1 2 tsp sesame oil
• 1 small garlic clove crushed
• 1 4 tsp brown sugar
• 1 bunch rocket washed trimmed leaves torn

The Instruction of brown rice roast pumpkin and seed salad

• preheat oven to 200u00b0c spray a large baking tray with olive oil to lightly grease arrange the pumpkin in a single layer on the prepared tray and spray lightly with olive oil bake in preheated oven turning halfway through cooking for 30 minutes or until light brown and tender remove from oven and set aside for 15 minutes to cool to room temperature
• meanwhile cook the rice in a large saucepan of boiling water for 30 minutes or until tender do not overcook drain in a large colander and set aside for 30 minutes to cool to room temperature
• reduce oven temperature to 180u00b0c spread the pepitas and sunflower seed kernels over a large baking tray bake in oven stirring halfway through cooking for 5 minutes or until lightly toasted remove from oven and set aside to cool slightly
• combine the lime juice soy sauce sesame oil garlic and sugar in a small jug place the rice in a large bowl drizzle with lime juice mixture and use a large metal spoon to gently stir until well combined add the rocket pumpkin pepitas and sunflower seed kernels to the rice mixture and gently stir until well combined spoon salad among serving plates and serve immediately

Nutritions of Brown Rice Roast Pumpkin And Seed Salad

fatContent: 298 033 calories
saturatedFatContent: 11 grams fat
carbohydrateContent: 2 grams saturated fat
sugarContent: 38 grams carbohydrates
fibreContent: n a
proteinContent: n a
cholesterolContent: 9 grams protein
sodiumContent: 6 milligrams cholesterol

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