Nourishing Autumn Salad with Pumpkin, Black Rice, and Miso-Ginger Dressing

When the weather turns cooler, our bodies crave grounding, warming foods — yet we still want freshness and colour on the plate. This vibrant salad combines roasted pumpkin, wild black rice, and protein-rich edamame with a creamy miso-ginger dressing. It’s a satisfying meal that bridges comfort and nutrition beautifully.

Warm Pumpkin and Wild Rice Salad

Serves 3-4

For the roasted pumpkin:

• 1 medium pumpkin (about 1 kg), seeds removed, skin left on

• 2 tbsp olive oil

• 1 tsp salt

• Dash of pepper

• ½ tsp cayenne pepper (optional, for a gentle heat)

For the salad:

• 1 cup uncooked black or wild rice (about 160 g)

• 2 cups (500 ml) water

• 1 red onion, thinly diced

• 1 cup (150 g) shelled edamame (I purchase frozen ones and defrost them)

• A generous handful of baby spinach (base)

• ½ cup (55 g) crumbled goat feta cheese

• Toasted mix of pumpkin seeds, sunflower seeds, and pine nuts

For the dressing:

• 2 tbsp miso paste

• 3 tbsp olive oil

• 1 garlic clove, minced

• 1-inch piece of ginger, juice squeezed out

• 1 tsp honey

• 3 tsp apple cider vinegar

• ⅓ cup (80 ml) water

• Pinch of salt and dash of pepper

  
  

How to Make It

1. Roast the pumpkin: Preheat oven to 200°C. Cut pumpkin into cubes, toss with olive oil, salt, pepper, and cayenne, then roast for about 25–30 minutes until golden and tender.

2. Cook the rice: Rinse the rice and cook it with 2 cups of water and a pinch of salt until tender (black rice usually takes about 30–35 minutes). Let it cool slightly.

3. Prepare the dressing: In a small bowl or jar, whisk together miso, olive oil, ginger juice, garlic, honey, apple cider vinegar, and water until smooth.

4. Assemble the salad: On a large plate layer spinach leaves as the base. Add warm rice, roasted pumpkin, red onion, and edamame. Drizzle with dressing and top with crumbled feta cheese and toasted seeds. Serve slightly warm or at room temperature.

   
   

Nutritional Highlights

• Pumpkin (with skin): A great source of beta-carotene, fibre, and potassium. Keeping the skin adds extra fibre and antioxidants.

• Black rice: Rich in anthocyanins (the same pigment found in blueberries) and provides more fibre and protein than white rice.

• Edamame: A complete plant protein with all nine essential amino acids and plenty of folate, magnesium, and iron.

• Spinach: Provides iron, vitamin K, and folate, supporting energy and healthy blood.

• Seeds (pumpkin, sunflower, pine nuts): Add crunch, zinc, magnesium, and healthy fats for hormone and heart health.

• Miso and ginger: Support gut health and digestion; miso adds natural probiotics, while ginger reduces inflammation.

  
  

🥬 Lettuce and Leafy Green Comparison

Choosing the right greens can boost your salad’s nutrient power. Here’s how popular types differ:

Leafy Green	Flavour	Notable Nutrients	Best Uses
Iceberg	Mild, crisp	Low-calorie, high water content	Adds crunch, not much nutrition
Romaine	Crunchy, slightly bitter	Vitamin A, folate, fibre	Caesar salads, wraps
Frisée (curly endive)	Bitter, crisp	Folate, vitamin K	Mixed salads for texture
Watercress	Peppery	Vitamin C, calcium, antioxidants	Great with citrus dressings
Radicchio	Bitter, colourful	Polyphenols, anthocyanins	Adds colour to salads and digestive support
Endive	Mildly bitter	Folate, fibre	Pairs with nuts, fruit, or cheese. Good for liver health.
Arugula (rocket)	Peppery	Nitrates for vascular health	Pizza topping, mixed salads. Good for liver health.
Spinach	Mild, soft	Iron, magnesium, folate	Smoothies, salads, sautéed
Butterhead (Bibb, Boston)	Soft, sweet	Vitamin K, manganese	Sandwiches, wraps
Kale (optional addition)	Earthy	Calcium, vitamin C, fibre	Massage with oil for raw salads

Tip: Mix two or three varieties to increase both flavour and nutrient diversity — spinach for minerals, arugula for peppery bite, and radicchio for antioxidants.

💚 Why Variety Matters

Eating a variety of greens ensures you get a broader spectrum of phytonutrients, antioxidants, and minerals. Each leaf type contains different plant compounds that support detoxification, circulation, and immunity — so think of your salad bowl as a multivitamin in natural form.

Final Thoughts

This salad is a perfect example of whole-food balance: complex carbohydrates from black rice, healthy fats from olive oil and seeds, plant-based protein from edamame and feta, and vibrant vegetables rich in antioxidants. It’s filling, energising, and versatile — ideal for lunch or a light dinner.

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If you want to improve your nutrition, whether it's to loose weight, have more energy, have better digestive health, better skin health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com.