Recipe: Brown Rice Pumpkin Salad

Whenever I make a salad with brown rice as the base I always feel like it needs lots of seeds and nuts to match the nutty flavour of the rice, and this brown rice pumpkin salad is no exception! Jam packed with walnuts, pepitas and sunflower seeds this salad is high on the crunch factor as well as full of flavour!

I whipped this beauty up for a farewell BBQ for some friends of ours that have headed off to Japan for a year and it worked really well as a crunchy counterpoint to your traditional BBQ salads like potato salad and coleslaw. It’s nice and filling too!

Brown rice pumpkin salad

Ingredients List

  • Half a kent pumpkin
  • 2 cups brown rice
  • 1/2 cup walnuts
  • 1/2 cup pepitas
  • 1/2 cup sunflower seeds
  • Juice of a lime
  • 1tbs soy sauce
  • 2tsp sesame oil
  • 2 cloves garlic
  • 1tbs honey
  • 2 cups rocket and/or spinach (I used a mixture)
  • 125g feta


  1. Preheat oven to 200C
  2. Chop pumpkin into bite sized pieces and lay on a baking tray. Drizzle with oil and sprinkle with salt then roast for 30 minutes, turning once then set aside to cool slightly
  3. Meanwhile, cook your brown rice (I use my rice cooker) then set aside to cool slightly
  4. Roughly chop the walnuts then spread on a tray with the pepitas and sunflower seeds and toast in the oven for 5 minutes, shaking once, until lightly golden.
  5. To make the dressing combine the lime juice, soy sauce, sesame oil, crushed garlic and honey in a small bowl and whisk to mix thoroughly
  6. Combine the pumpkin, brown rice, nuts and seeds with the rocket and spinach and drizzle with the dressing. Top with feta and serve
  7. Enjoy!

Brown rice pumpkin salad

I’m pretty excited that it’s pumpkin season again, I do love roast pumpkin in pretty much everything! I think I’ll be making plenty of pumpkin soups, pumpkin risottos and pumpkin salads over the coming weeks! This brown rice pumpkin salad will definitely be getting another look in too, it sure is tasty! Not to mention colourful!

Brown rice pumpkin salad

Brown rice pumpkin salad

Are you glad it’s pumpkin season too? Fancy some of this brown rice pumpkin salad for your next BBQ or gathering?

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8 Comments on Recipe: Brown Rice Pumpkin Salad

  1. merilyn
    April 6, 2015 at 12:08 pm (8 years ago)

    looks good thankyou liz!
    happy birthday to you! … love your watch!
    have a lovely time on this long weekend!
    love m:)X

    • I Spy Plum Pie (admin)
      April 10, 2015 at 11:56 am (8 years ago)

      Thanks Merilyn, I got spoilt with my watch didn’t I!

    • I Spy Plum Pie (admin)
      April 10, 2015 at 11:56 am (8 years ago)

      Don’t sell yourself short Stacey!

  2. Pearl
    April 7, 2015 at 6:02 pm (8 years ago)

    I love roast pumpkin too – more pumpkin recipes please! Liz have you tried roasting pumpkin with coconut oil? I’ve been roasting all veges with coconut oil for a few months – potatoes, cauli, fennel, etc… works great with everything and tastes delicious.
    Pearl recently posted…Rafflecopter Winner!

    • I Spy Plum Pie (admin)
      April 10, 2015 at 11:59 am (8 years ago)

      I’m sure I can do more pumpkin recipes for you Pearl! I love roasting veggies in coconut oil as well, so delicious and good for you too!

  3. Lucy @ Bake Play Smile
    April 10, 2015 at 6:48 pm (8 years ago)

    This is exactly like a salad that Mum makes.. and it’s amazing too. I agree – perfect for a yummy BBQ! Happy Fabulous Foodie Fridays xx
    Lucy @ Bake Play Smile recently posted…Fabulous Foodie Fridays #46

    • I Spy Plum Pie (admin)
      April 18, 2015 at 10:00 am (8 years ago)

      I love how nutty it is, so good alongside regular BBQ salads!


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