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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  North American >> Canadian >> Canadian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. I like to cook the grains in a rice cooker; just dump them in with the water and salt. | 2. They can all be cooked together as they cook in about the same length of time. | 3. 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. | 4. Let cool. | 5. This can be done a day ahead. | 6. Prepare the vegetables and fruit. | 7. I like to cut the broccoli florets quite small, then peel the broccoli stem and grate it along with the carrot and zucchini. | 8. The broccoli can be briefly blanched, or not; as you like. | 9. Mix the dressing ingredients. | 10. Mix the vegetables and fruit into the cooled rice mixture, and then mix in the dressing. | 11. Toast the pumpkin seeds in a heavy un-oiled skillet over medium heat, stirring often. | 12. They will'pop' and brown. | 13. When about three/quarters of them seem done, add the sunflower seeds. | 14. Stir well; when they too are nicely browned turn out the seeds onto a plate to cool. | 15. I like to pass these separately to sprinkle over the top so they will not get soggy if there is leftover salad. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
brown rice	1/2	cup		339.475	70.5312	6.9745	2.96
wild rice	1/2	cup		285.6	59.92	11.784	0.8640000000000001
brown lentil	1/2	cup		-	-	-	-
water	3	cups		0.0	0.0	0.0	0.0
salt	1	pinch		-	-	-	-
broccoli	1			30.94	6.0424	2.5662	0.3367
artichoke heart	1	can	drained chopped	-	-	-	-
zucchini	1		grated	33.32	6.0956	2.3716	0.6272
carrot	1		peeled grated	29.52	6.8976	0.6696	0.1728
green onion	3	cup	chopped	57.51	12.2262	2.0661	1.0011
navel orange	2		peeled sectioned	-	-	-	-
apple	2		cored diced	231.92	61.5926	1.1596	0.7582
apricot mixture fruit	1/2	cup	chopped	-	-	-	-
valencia orange	2			-	-	-	-
apple cider vinegar	1/2	cup		-	-	-	-
extra virgin olive oil	1/2	cup		-	-	-	-
cardamom	1/2	teaspoon	ground	3.11	0.6847	0.1076	0.067
salt	1	teaspoon		-	-	-	-
dijon mustard	2	teaspoons		-	-	-	-
black pepper	1	teaspoon	ground	5.773	1.4708	0.239	0.075
green	1/2	cup	raw	4.18	0.8227	0.418	0.0247
sunflower seed	1/2	cup	raw	134.32	4.6	4.7794	11.8358

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.