Pumpkin Salad with Pumpkin Seeds
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5
4 reviews
Excellent
Pumpkin Salad with Pumpkin Seeds
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This pumpkin seed salad with roasted pumpkin, feta, and spinach is perfect as a light main or side dish, ideal for the season or Thanksgiving dinner.
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Ingredients
Salad:
- 1 lb pumpkin or butternut squash, Notes 1,2,3
- 2 tablespoons pumpkin seeds or pepitas, Note 4, shelled
- 4 handfuls baby spinach 5.5 oz/ 150 g
- 1 red onion small
- 2 oz feta cheese
Dressing:
- 2 tablespoons olive oil
- 2 tablespoons red wine vinegar to taste
- 1 teaspoon honey
- salt fine sea salt and freshly ground
- black pepper fine sea salt and freshly ground
Instructions
Roast the pumpkin:
- Preheat the oven to 400°F/ 200°C. Line a baking sheet with parchment paper.
- Prepare pumpkin: Halve or quarter the pumpkin or squash, depending on size. Remove the seeds using a spoon.1 lb pumpkin
- Bake for 40 to 50 minutes, depending on size and your oven. The roasted pumpkin should be fork tender but not turn mushy. Leave to cool and chop it into cubes, about 1.25 inches/ 3 cm.
Roast the pumpkin seeds:
- Toast the shelled pumpkin seeds or pepitas in a dry skillet or pan on medium heat until golden and fragrant. Transfer to a plate immediately. Leave to cool.2 tablespoons shelled pumpkin seeds
Pumpkin salad:
- Dressing: Place the dressing ingredients in a bowl. Whisk well.2 tablespoons olive oil + 2 tablespoons red wine vinegar + 1 teaspoon honey + fine sea salt and freshly ground black pepper
- Prepare ingredients: Wash and dry the spinach; if the leaves are large, chop them roughly. Halve the red onion and slice the halves thinly. 4 handfuls baby spinach + 1 small red onion
- Assemble salad: Place spinach and onion in the bowl and toss to coat with the dressing. Fold in the pumpkin cubes.
- Add the crumbled feta and toss briefly and very gently to combine. Add the pumpkin seeds before serving.2 oz feta
Equipments used:
Notes
- Pumpkin: I usually use Hokkaido/red kuri squash or butternut squash, but other very flavorful pumpkins are also OK (kabocha squash or sugar pumpkin). Don’t use Halloween pumpkins.
- Amounts: I used a piece of already roasted pumpkin. You can roast more pumpkin than needed for just one recipe and use the leftovers for other recipes.
- Substitutions:Sweet potatoes instead of pumpkin.Use other seeds or nuts such as sunflower seeds, walnuts, almonds, pine nuts, or hazelnuts.Use other baby greens, such as arugula or kale.Substitute feta with goat cheese, blue cheese, or Parmesan shavings.Make a balsamic vinaigrette. Or replace the honey with maple syrup.#
Pepitas are shelled pumpkin seeds, ready to eat with a mild taste and soft texture. They’re available in grocery stores, health food shops, or online. You can also use whole pumpkin seeds, but they need to be cleaned and roasted.
Nutrition Information
Show Details
Serving
1/4 of the salad
Calories
145kcal
(7%)
Carbohydrates
12g
(4%)
Protein
4g
(8%)
Fat
10g
(15%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
7g
(41%)
Cholesterol
11mg
(4%)
Sodium
290mg
(12%)
Fiber
3g
(12%)
Sugar
5g
(10%)
Nutrition Facts
Serving: 2-4 servings
Amount Per Serving
Calories 145 kcal
% Daily Value*
| Serving | 1/4 of the salad | |
| Calories | 145kcal | 7% |
| Carbohydrates | 12g | 4% |
| Protein | 4g | 8% |
| Fat | 10g | 15% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 7g | 41% |
| Cholesterol | 11mg | 4% |
| Sodium | 290mg | 12% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
4 reviews
Excellent
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