Name: Forbidden Rice Pumpkin Salad
Prep time: 15 min
Cook time: 35 min
Total time: 45 min
Cuisine: Plant-Based
Ingredients: 1 cup forbidden rice (black rice); 2 cups pumpkin, peeled and cubed; 2 tbsp olive oil (plus more for roasting); 1/2 tsp salt; 1/4 tsp black pepper; 2 cups baby spinach or arugula; 1/4 red onion, thinly sliced; 1/4 cup toasted pumpkin seeds (pepitas); 1/4 cup dried cranberries or pomegranate seeds; 2 tbsp fresh parsley or cilantro, chopped; 2 tbsp lemon juice or apple cider vinegar; 1 tsp maple syrup or honey (optional); 1 tsp Dijon mustard; 1 clove garlic, minced

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Forbidden Rice Pumpkin Salad is a vibrant, hearty dish that blends nutty black rice, tender roasted pumpkin, and crisp, fresh veggies with a zesty dressing. It’s a beautiful balance of flavors and textures—earthy, sweet, and savory all in one bite. I love how this salad is just as satisfying served warm or cold, making it perfect for everything from meal prep to holiday sides.

Why I Love This Recipe

I love how the deep purple-black forbidden rice gives this salad a stunning color and chewy texture, while the roasted pumpkin adds natural sweetness and richness. It’s packed with nutrients and completely plant-based, but still filling enough to be a main course. I also appreciate how easily I can switch up the ingredients based on the season or what I have on hand.

Ingredients

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

Forbidden rice (black rice)
Pumpkin, peeled and cubed
Olive oil
Salt
Black pepper
Baby spinach or arugula
Red onion, thinly sliced
Toasted pumpkin seeds (pepitas)
Dried cranberries or pomegranate seeds
Fresh herbs (like parsley or cilantro)
Lemon juice or apple cider vinegar
Maple syrup or honey (optional, for sweetness)
Dijon mustard
Garlic, minced

Directions

Rinse the forbidden rice under cold water. Cook it according to package instructions, usually about 30–35 minutes until tender. Drain and let it cool slightly.
While the rice cooks, toss the cubed pumpkin with olive oil, salt, and pepper. Spread it on a baking sheet and roast at 400°F (200°C) for 20–25 minutes, or until golden and tender.
In a small bowl, whisk together lemon juice or vinegar, olive oil, Dijon mustard, garlic, and a touch of maple syrup or honey if using. Season with salt and pepper.
In a large bowl, combine the cooked rice, roasted pumpkin, baby greens, sliced red onion, pumpkin seeds, dried cranberries (or pomegranate seeds), and chopped herbs.
Drizzle the dressing over the salad and toss gently to combine.
Taste and adjust seasoning if needed. Serve warm, at room temperature, or chilled.

Servings and timing

This recipe serves 4–6 people as a side or 2–3 as a main dish. Prep time is about 15 minutes, cooking time is around 30–35 minutes, and total time is roughly 45 minutes.

Variations

Sometimes I swap the pumpkin for butternut squash or sweet potatoes—they roast beautifully and offer the same sweetness. I also like adding goat cheese or feta for a creamy contrast. For extra crunch, I’ve tossed in chopped walnuts or almonds. If I want a more protein-packed version, I mix in chickpeas or cooked lentils.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. The flavors deepen over time, making it a great make-ahead option. If I want to serve it warm again, I reheat it gently in a skillet or microwave, though I usually enjoy it chilled or at room temperature.

FAQs

What is forbidden rice?

Forbidden rice, also known as black rice, is an ancient grain known for its dark color and high antioxidant content. I love its slightly nutty flavor and chewy texture—it makes any salad more substantial.

Can I use canned pumpkin instead of fresh?

I prefer fresh roasted pumpkin for texture, but in a pinch, I’ve used cubes of steamed or sautéed canned pumpkin and it worked fine—just be gentle when tossing to avoid it breaking down too much.

Is this salad vegan?

Yes, as written, it’s completely vegan. If I add cheese or honey, I adjust depending on dietary needs.

How can I make this salad more filling?

I often add a protein like chickpeas, grilled tofu, or even shredded chicken if I’m not keeping it vegan. Quinoa is another great addition.

Can I prepare this salad ahead of time?

Definitely. I usually roast the pumpkin and cook the rice the day before, then assemble everything right before serving. It holds up well in the fridge for a few days.

Conclusion

Forbidden Rice Pumpkin Salad is one of my favorite seasonal salads—hearty, colorful, and full of texture. It’s nourishing enough to stand on its own and flexible enough to fit into any meal plan. Whether I’m bringing it to a fall gathering or prepping lunches for the week, it always brings a bold, satisfying bite.