This Brown Rice Salad is the third recipe in my series of Fifty Fantastic Salads. The first two salads in the series are already live on the website so check them out too:
This one is very hearty with brown rice, lentils, butternut squash, seasonal greens and pumpkin seeds. It’s all finished in an easy balsamic dressing.
Although it’s perfect for any time of the year, this salad is a fantastic seasonal dish in the winter. You can eat whilst the rice and squash are still warm or prepare in advance and store for easy meal prep.
How to make a Brown Rice Salad
There are a few elements to this salad but it’s really easy to make. You can be roasting the squash at the same time as cooking the brown rice. And whilst both of them are being prepared, you can get all the other ingredients ready.
I use tinned lentils to make it even quicker and they just need draining and adding to the bowl with the dried fruit, seeds and greens.
The dressing is a quick and easy one to make too. Not fancy equipment required, just add to a jar and mix well.
Altogether, it can be on the table in about 30 minutes.
Why you can still have salads in winter
Many people associate salads with summer, but there’s no reason you can’t enjoy them all year round. And I’m aiming to prove that in this Fifty Fantastic Salad series! One for every week of the year (just about!).
Salads don’t have to be cold and raw; they can include roasted vegetables, grains, and seasonal favourites that can be eaten whilst still warm.
This Brown Rice salad is a great seasonal option. Squash is usually still in abundance as are dried fruit and seeds. Adding rice and lentils really adds to the nutrition and heartiness too.
So yes, you should absolutely enjoy salads in the winter!
What are the key ingredients of this Brown Rice Salad
- Butternut squash
- Olive oil
- Brown rice
- Lentils
- Dried blueberries (or cranberries)
- Greens e.g. spinach
- Pumpkin seeds
- Parsley
- Pomegranate seeds
The Nutritional Benefits of the Main Ingredients
Butternut Squash
One of my favourite autumn and winter vegetables, butternut squash adds such a great colour, taste as well as amazing nutritional benefits. It’s rich in vitamins A, C, and E, all of which are great antioxidants as well as potassium and magnesium. It’s also a great source of dietary fibre, which can help to keep you full.
Brown rice
Brown rice is a whole grain with lots of nutritional benefits. Unlike white rice, brown rice retains its bran and germ, which means it has more fibre, vitamins, and minerals. The fibre content in brown rice is particularly beneficial for digestive health. Remember you should be aiming for about 30g of fibre per day.
Additionally, brown rice is a good source of magnesium, which can help with energy production. The complex carbs in brown rice provide a steady release of energy, making this salad a great choice that will keep you feeling full.
Lentils
Lentils are a fantastic addition to a salad. They are rich in iron, folate, and B vitamins and also have a high amount of fibre. You can use tinned ones here for ease.
Spinach
Spinach is incredibly rich in vitamins and minerals, particularly iron and vitamin K. It also contains antioxidants and is an easy addition to many salads. If you would prefer to add kale or other greens, these can be easily substituted.
Pumpkin Seeds
Pumpkin seeds are a great addition to any salad. They are rich in healthy fats, protein, and a variety of essential minerals like magnesium, zinc, and iron. They are also a good source of antioxidants, including vitamin E.
Pomegranate seeds
These beauties are more than just a garnish—they’re packed with antioxidants including Vitamins A and C and also magnesium and zinc.
How to make an Easy Balsamic Dressing
A balsamic dressing is very easy to make. Simply add the following ingredients to a small jar and shake to mix:
Dressing ingredients:
- Olive oil
- Balsamic vinegar
- Maple syrup
- Chopped parsley
- Crushed garlic
- Salt & pepper
Storage and Shelf Life
This Brown Rice Salad will keep well in the fridge for up to 4 days.
I don’t recommend freezing.
Recipe Tips for brown rice salad
Cut the squash evenly: Cut the butternut squash into small, even-sized pieces to ensure they roast quickly.
Swap the squash: If you don’t like squash, then sweet potatoes or carrots are excellent alternatives.
Use any seeds instead of pumpkin: Seeds like sunflower or sesame a great swap and are rich in protein and fibre.
Make it a meal If you’re looking for a more substantial meal, add some additional protein such as grilled tofu, tempeh, or your protein of choice.
Brown Rice Salad
Ingredients
Salad Ingredients:
- 1 medium butternut squash
- 2 tsp olive oil
- ⅔ cup brown rice (110g)
- 2 x 400g tins lentils (2 x 14oz)
- ¼ cup dried blueberries or cranberries (40g)
- Handful of seasonal greens e.g. spinach or kale
- ¼ cup pumpkin seeds (30g)
- 2 tbsp chopped herbs (I used mint and parsley)
- Seeds from half a pomegranate
Dressing ingredients:
- 2½ tbsp olive oil
- 2 tbsp balsamic vinegar
- 1 tbsp maple syrup
- 1 tbsp chopped parsley
- 2 cloves crushed garlic
- ½ tsp sea salt
- A few grinds of black pepper
Instructions
- Preheat the oven to 180C/350F.
- Peel the squash, remove the seeds and cut into small cubes. Add to a baking tray with 2 tsp of olive oil and some salt and pepper. Roast for 25 mins, turning halfway through.
- Whilst the squash is cooking, add the rice to a pan and cook as per packet instructions. Mine took 25 mins.
- Drain the lentils and add to serving bowl with dried blueberries, chopped spinach, pumpkin seeds and chopped herbs. Add the rice and squash once cooked.
- Add all the dressing ingredients to a jar and mix well. Pour the dressing over the salad, mix well and top with the pomegranate.
Notes
- This will store in the fridge for about 4 days.
- The nutritional information is based up the recipe serving 4 but could serve 6 as a side dish.
- I usually serve with an additional protein such as tempeh or tofu but add your protein of choice.
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