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Pomegranate and rice salad with pumpkin

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  • Dairy free
  • Egg free
  • Gluten free
  • Lactose free
  • Nut free
  • Peanut free
  • Sesame free
  • Soy free
  • Wheat free
  • Shellfish free
  • Seafood free
  • Healthier living
  • Diabetes friendly
  • No added sugar
  • Vegan
  • Vegetarian
  • Contains wholegrains
  • High in dietary fibre
  • 2 serves veg or fruit

Feed a crowd with this sweet and savoury pomegranate and pumpkin rice salad. It’s a meat-free, gluten-free and nut-free winner, so no one misses out!

  • Serves4
  • Cook time25 minutes
  • Prep time15 minutes
Black rice salad

Ingredients

  • 500g butternut pumpkin, chopped
  • 1/4 cup (60ml) orange juice
  • 1 tbs extra virgin olive oil
  • 1 garlic clove, crushed
  • 2 x 250g Coles Microwave Black Rice
  • 2 spring onions, thinly sliced
  • 1/2 cup mint leaves
  • 1/2 cup coriander leaves
  • 60g rocket leaves
  • 1/3 cup (80g) pomegranate arils

Nutritional information

Per serve: Energy: 1429kJ/342 Cals (16%), Protein: 9g (18%), Fat: 7g (10%), Sat Fat: 1g (4%), Sodium: 254mg (13%), Carb: 61g (20%), Sugar: 11g (12%), Dietary Fibre: 8g (27%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Preheat oven to 200ºC. Line a baking tray with baking paper. Place the pumpkin on the lined tray in a single layer. Bake for 25 mins or until the pumpkin is tender.

  2. Step 2

    Meanwhile, combine the orange juice, oil and garlic in a small bowl and stir to combine.

  3. Step 3

    Cook rice following packet directions. Transfer to a large bowl and cool slightly.

  4. Step 4

    Add the pumpkin, spring onion, mint, coriander and orange juice mixture to the rice and toss to combine. Arrange on a serving platter and season with pepper. Sprinkle with pomegranate to serve.

Recipe tip

COOK. STORE. SAVE.
Root to tip:
Don’t throw out the pumpkin seeds! They can be roasted and enjoyed as a snack, or sprinkled over soups and salads.

Pumpkin and pomegranate salad: A hearty and healthy dish

Packed with pumpkin, rocket, black rice and pomegranate, this vegan rice salad is a delicious main meal or side dish that’s full of flavour and colour. Combining savoury roasted pumpkin, fresh herbs, leafy greens and nutty black rice with sweet pomegranate arils makes this the perfect hearty salad. Serve it on its own or pair it with roasted meats or BBQ seafood. 

And, because it’s completely free of meat products, gluten and nuts, this pomegranate salad recipe is a great choice for feeding a crowd as it caters to different dietary needs. It’s guaranteed to impress at family gatherings, backyard barbecues, neighbourhood parties, Christmas entertaining or when you need to bring a plate. 

For more healthy eating inspiration, check out our collection of healthier living recipe ideas, including this haloumi and quinoa salad.

The essential ingredients you need for homemade pomegranate salad

This gluten-free rice salad is all about making the most of simple, easily accessible and affordable ingredients. Black rice is a key component of this recipe. This purple-hued rice has a nutty flavour with a fluffy and slightly chewy texture when cooked. It also boasts more fibre and protein than brown and white rice, and contains anthocyanins, which is a type of antioxidant. To make this pumpkin rice salad recipe even easier to prepare, microwave black rice is used. 

Also known as butternut squash, butternut pumpkin is another essential ingredient in this rocket and pomegranate salad. It has a sweet and nutty taste with bright orange-yellow flesh that shines when it’s roasted. These pumpkins are available all year round and add body and bite to simple salads. 

Pomegranates also play a starring role in this pumpkin pomegranate salad. This red fruit with a hard outer shell contains seeds called arils, which are tart and sweet. To remove the arils, cut the fruit in half and place it facing down into the palm of your hand over a bowl with your fingers spread. Using your other hand, tap hard against the pomegranate with a wooden spoon until the seeds become dislodged and fall into the bowl. Other vibrant salads with pomegranate include watermelon and fetta salad or this golden tomato salad.

How to make rice salad variations

Use this pomegranate rice salad as a base to add in or swap out your favourite ingredients. Some ideas include adding cheeses like fetta, goat’s cheese or blue cheese for a bit of a bite. You can also add walnuts and almonds for crunch, or purple cabbage for added veggie goodness.

After rice salad ideas with meat? You can include shredded poached chicken, oven-roasted salmon, soft-boiled eggs or seared lamb in this black rice salad with pomegranate. Garnish with additional arils, crispy shallots, croutons or olives.

What to serve with black rice salad

While this rice salad with pomegranate is delicious on its own, you can pair it with a main dish or additional sides to complete your feast. Think a nut roast, this healthy Mediterranean calamari tray bake or our tandoori lamb with smashed potatoes

You can make this black rice and pumpkin salad ahead of time. Simply prepare and roast the pumpkin the day before. When you’re ready to serve, assemble the salad and pour over the orange juice dressing. If you’re taking this roast pumpkin and pomegranate salad to a picnic or a friend's place, pack the dressing in a separate container and only add when it’s time to eat to prevent the rocket leaves from turning soggy. 

Looking for more ideas? Check out our collection of easy salad recipes

FAQs

Pomegranate and rice salad with pumpkin

Pomegranate and rice salad with pumpkin
  • Serves4
  • Cook time25 minutes
  • Prep time15 minutes
Ingredients
  • 500g butternut pumpkin, chopped
  • 1/4 cup (60ml) orange juice
  • 1 tbs extra virgin olive oil
  • 1 garlic clove, crushed
  • 2 x 250g Coles Microwave Black Rice
  • 2 spring onions, thinly sliced
  • 1/2 cup mint leaves
  • 1/2 cup coriander leaves
  • 60g rocket leaves
  • 1/3 cup (80g) pomegranate arils
    Description

    Feed a crowd with this sweet and savoury pomegranate and pumpkin rice salad. It’s a meat-free, gluten-free and nut-free winner, so no one misses out!

    Method
    1. Step 1

      Preheat oven to 200ºC. Line a baking tray with baking paper. Place the pumpkin on the lined tray in a single layer. Bake for 25 mins or until the pumpkin is tender.

    2. Step 2

      Meanwhile, combine the orange juice, oil and garlic in a small bowl and stir to combine.

    3. Step 3

      Cook rice following packet directions. Transfer to a large bowl and cool slightly.

    4. Step 4

      Add the pumpkin, spring onion, mint, coriander and orange juice mixture to the rice and toss to combine. Arrange on a serving platter and season with pepper. Sprinkle with pomegranate to serve.