Directions:
- I like to cook the grains in a rice cooker; just dump them in with the water and salt.
- They can all be cooked together as they cook in about the same length of time.
- If you don't use a rice cooker, put them in a large heavy-bottomed pot with the water and a pinch of salt, bring to a boil, then reduce the heat to the lowest setting and let steam until tender, about 30 to 45 minutes.
- Let cool.
- This can be done a day ahead.
- Prepare the vegetables and fruit.
- I like to cut the broccoli florets quite small, then peel the broccoli stem and grate it along with the carrot and zucchini.
- The broccoli can be briefly blanched, or not; as you like.
- Mix the dressing ingredients.
- Mix the vegetables and fruit into the cooled rice mixture, and then mix in the dressing.
- Toast the pumpkin seeds in a heavy un-oiled skillet over medium heat, stirring often.
- They will'pop' and brown.
- When about three/quarters of them seem done, add the sunflower seeds.
- Stir well; when they too are nicely browned turn out the seeds onto a plate to cool.
- I like to pass these separately to sprinkle over the top so they will not get soggy if there is leftover salad.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 318.73 Kcal (1334 kJ) | ||
| Calories from fat | 101.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.26g | 17% | |
|---|---|---|---|
| Cholesterol | 4.95mg | 2% | |
| Sodium | 564.15mg | 24% | |
| Potassium | 291.61mg | 6% | |
| Total Carbs | 47.52g | 16% | |
| Sugars | 21.76g | 87% | |
| Dietary Fiber | 4.38g | 18% | |
| Protein | 7.19g | 14% | |
| Vitamin C | 12mg | 20% | |
| Iron | 2.2mg | 12% | |
| Calcium | 64.5mg | 6% | |
| Amount Per 100 g | |||
| Calories | 148.98 Kcal (624 kJ) | ||
| Calories from fat | 47.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.26g | 17% | |
|---|---|---|---|
| Cholesterol | 2.32mg | 2% | |
| Sodium | 263.69mg | 24% | |
| Potassium | 136.3mg | 6% | |
| Total Carbs | 22.21g | 16% | |
| Sugars | 10.17g | 87% | |
| Dietary Fiber | 2.05g | 18% | |
| Protein | 3.36g | 14% | |
| Vitamin C | 5.6mg | 20% | |
| Iron | 1mg | 12% | |
| Calcium | 30.2mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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