Whole Wheat Rice with Pumpkin Seed Oil and Cherry Tomatoes: A Fresh and Nutrient-Rich Dish



Freshness, simplicity, and richness in a single, ‘semi-raw’ dish! Whole wheat rice, stir with AmicEarth’s latest harvest of Whole Styrian Pumpkin Seed Raw Oil, seasoned with fresh cherry tomatoes and lemon zest, is a perfect dish for those who want a light and nutritious meal.

This recipe is vegan and vegetarian, and it is naturally gluten-free.

Styrian Whole Pumpkin Seed Raw Oil is a cold-pressed and unfiltered product that preserves all the nutritional properties of these seeds.

Ingredients for 2 people

  • 200 g of whole wheat rice
  • 2 tablespoons of AmicEarth Styrian Pumpkin Seed Raw Oil
  • 100 g of cherry tomatoes
  • Grated lemon zest
  • Salt
  • Pepper


  1. Cook the whole wheat rice in abundant salted water for about 40 minutes.
  2. Drain the rice and dress it with the Pure Pumpkin Seed Oil, salt, and pepper.
  3. Add the cherry tomatoes cut into pieces and the grated lemon zest.
  4. Mix well and serve.

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Nutritional information on whole wheat rice and pumpkin seed oil.

Whole wheat rice is a very nutritious food. Here are the approximate nutritional values for 100 grams of whole wheat rice:

  • Calories: 111 Kcal
  • Protein: 7.94 gr
  • Carbohydrates: 77.24 gr
  • Sugars: 0.85 gr
  • Fat: 2.92 g of which saturated 0.584 gr
  • Dietary fiber: 3.5 gr

In addition, whole wheat rice also contains various minerals and vitamins, including iron, calcium, potassium, and B vitamins. It is important to note that these values may vary slightly depending on the variety of rice.

Instead, for cold-pressed and unfiltered Styrian Pumpkin Seed Raw Oil, consult the dedicated blog article (insert link).


  • You can use Styrian Pumpkin Seed Raw Butter instead of the Oil to obtain more density.
  • Use dried cherry tomatoes instead of fresh ones.
  • You can also use other types of rice, especially basmati and for risotto.

Additional Notes:

  • The recipe can be easily scaled up or down to accommodate more or fewer servings.
  • For a richer flavor, you can toast the pumpkin seeds before adding them to the rice.
  • If you don’t have Styrian pumpkin seed oil, you can substitute another type of pumpkin seed oil or a high-quality extra virgin olive oil.
  • This recipe is a great way to use up leftover cooked rice.

Enjoy with this recipe!

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