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Basmati Rice and Butternut Squash Salad

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  • Ready in: 1 hour
  • Serves: 4-6
  • Complexity: very easy
  • Origin: American


  • 1 butternut squash
  • 1/2 cup shelled pumpkin seeds
  • 1 quart pure or distilled water
  • 2 cups brown basmati rice or wild rice blend
  • 3 scallions or chives, thinly sliced
  • 2 tablespoons finely chopped fresh cilantro or basil
  • 1/2 avocado
  • 1 tablespoon minced garlic
  • Dash of cayenne pepper
  • 1/2 cup toasted unsalted soynuts, whole or halves


  1. Cut the squash in half lengthwise, scoop out the seeds with a spoon, peel, and cut into 1/2 inch cubes. Lightly toast the pumpkin seeds in a 400ºF oven for 10 minutes.
  2. Bring the water to a boil, sprinkle in the rice, cover, and simmer for 25 minutes or until all water has evaporated and the rice is tender. Be careful not to overcook the rice, or it will split and become starchy.
  3. While the rice is cooking, steam or cook the squash for about 10 to 12 minutes until tender, but not mushy. Place in the refrigerator to cool.
  4. Spread the cooked rice on a cookie sheet, and refrigerate until cool. (If you are in a hurry, like I usually am, place the rice and squash in the freezer and stir often to cool quickly.)
  5. Place the avocado, garlic and pepper in a blender, and process until smooth.
  6. Place all the ingredients, except the soynuts, in a large bowl, and toss until thoroughly mixed. Adjust the seasonings to taste, and serve cold or hot with the soynuts as a garnish.


Per serving: Calories 352, Protein 10 g, Fat 17 g, Carbohydrates 40 g, Fiber 4 g, Calcium 66 mg, Sodium 6 mg

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