Name: Forbidden Rice Pumpkin Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Mediterranean-Inspired
Ingredients: 1 cup forbidden (black) rice; 2 cups pumpkin or butternut squash, peeled and cubed; 2 tablespoons olive oil (for roasting); Salt and pepper, to taste; 2 cups baby spinach or arugula; ¼ red onion, thinly sliced; ¼ cup toasted pumpkin seeds or sunflower seeds; ¼ cup dried cranberries or pomegranate seeds; For the dressing:; 3 tablespoons olive oil; 1 tablespoon apple cider vinegar or lemon juice; 1 teaspoon Dijon mustard; 1 teaspoon maple syrup or honey; Salt and pepper, to taste

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This Forbidden Rice Pumpkin Salad is a stunning, nutritious dish that’s as satisfying as it is beautiful. I love the contrast of nutty black rice, tender roasted pumpkin, and crunchy seeds, all tossed with a bright, tangy dressing. It’s a perfect fall salad — hearty enough for a main dish but elegant enough for a holiday table.

Why You’ll Love This Recipe

I love this salad because it’s loaded with flavor, color, and texture. The forbidden rice gives it a chewy, earthy base, while the roasted pumpkin adds natural sweetness. It’s plant-based, gluten-free, and packed with fiber and antioxidants. I also love how versatile it is — I serve it warm or cold, and it always feels special without being fussy. Forbidden Rice Pumpkin Salad

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Forbidden (black) rice
Pumpkin or butternut squash, peeled and cubed
Olive oil
Salt and pepper
Baby spinach or arugula
Red onion, thinly sliced
Toasted pumpkin seeds or sunflower seeds
Dried cranberries or pomegranate seeds

For the dressing:

Olive oil
Apple cider vinegar or lemon juice
Dijon mustard
Maple syrup or honey
Salt and pepper

Directions

I start by cooking the forbidden rice according to the package instructions, then let it cool slightly.
While the rice cooks, I toss the pumpkin cubes with olive oil, salt, and pepper, then roast them at 400°F (200°C) for 25–30 minutes until tender and golden.
I whisk together the dressing ingredients in a small bowl and set it aside.
In a large bowl, I combine the rice, roasted pumpkin, greens, red onion, seeds, and cranberries.
I drizzle the dressing over the top and toss gently to combine.
I serve the salad slightly warm or chilled, depending on my mood.

Servings and Timing

This recipe makes about 4 servings. It takes 15 minutes to prepare and 30 minutes to cook.

Variations

I sometimes add goat cheese or feta for creaminess.
Roasted sweet potato works great instead of pumpkin.
I use balsamic vinegar instead of apple cider for a richer dressing.
Chopped pecans or walnuts add even more crunch.

Storage/Reheating

I store leftover salad in an airtight container in the fridge for up to 3 days. If I’m making it ahead, I store the dressing separately and toss just before serving. It’s best enjoyed cold or at room temperature — I don’t reheat it.

FAQs

What is forbidden rice?

It’s a type of black rice with a nutty flavor and high nutritional value. I love its texture and how striking it looks in salads.

Can I make this with white or brown rice?

Yes, but I love forbidden rice for its chewiness and rich color. Brown rice would be the closest substitute.

Is this salad vegan?

Yes! As long as I use maple syrup instead of honey in the dressing, it’s completely plant-based.

Can I use canned pumpkin?

I wouldn’t for this recipe — roasted fresh pumpkin or squash gives the best texture and flavor.

What protein can I add to make it a full meal?

I sometimes add chickpeas, grilled tofu, or leftover chicken to turn it into a hearty main dish.

Conclusion

This Forbidden Rice Pumpkin Salad is one of my favorite fall dishes — bold in flavor, gorgeous on the plate, and full of nourishing ingredients. I love how it combines roasted vegetables, hearty grains, and bright dressing in every bite. It’s a perfect seasonal recipe that always feels both wholesome and indulgent.