Servings
Font
Back
Roasted Pumpkin Couscous Salad [Hot or Cold]
5 from 105 votes

Roasted Pumpkin Couscous Salad [Hot or Cold]

This Roasted Pumpkin Couscous Salad combines roasted seasonal vegetables like pumpkin, red onion, bell pepper, broccoli, and carrots with pearl couscous cooked in vegetable broth and seasoned with Italian herbs and pumpkin spice. The salad can be served hot or cold, accented with creamy plant-based milk and optional toppings like pumpkin seeds, cranberries, and fresh parsley for added texture and flavor.

Prep Time
15 mins
Cook Time
3 hrs
Total Time
3 hrs 15 mins
Servings: 4 -6
Calories: 720 kcal
Course: Lunch
Cuisine: American

Ingredients

  • 1 tablespoon Italian seasoning
  • 3 teaspoons pumpkin spice divided
  • salt to taste
  • black pepper to taste
  • 3 tablespoons olive oil divided
  • 4 cups pumpkin peeled and cubed
  • 1 large red onion cut into wedges
  • 1 red bell pepper cut into wedges, or green bell pepper
  • 1 cup broccoli florets
  • 1 cup carrot sliced
  • 1 chickpeas drained and rinsed, 15-ounce can
  • 2 cups pearl couscous uncooked, aka Israeli couscous
  • 2 cups vegetable broth
  • salt to taste
  • black pepper to taste
  • ¼ cup plant-based milk
  • ¼ cup pumpkin seed optional, toasted or raw
  • ¼ cup Cranberry optional, dry
  • ¼ cup parsley optional, roughly chopped

Instructions

    Cup of Yum
  1. Preheat the oven at 450 degrees F. and prepare a large baking tray with a silicone mat or parchment paper.
  2. In a large bowl, add the Italian seasoning, 2 teaspoons of pumpkin spice, salt, pepper, and 2 tablespoons of olive oil. Mix well and add the pumpkin, onion, bell pepper, broccoli florets, carrots, and chickpeas. Toss well until all veggies and chickpeas are coated with the spice oil mixture.
  3. Place the veggies on the tray and roast for 20 to 30 minutes. Check the veggies at the 20 minute mark and add more time accordingly.
  4. In a medium pot over medium-high heat, add 1 tablespoon of oil, and the couscous. Cook for 2 minutes, constantly stirring to avoid burning. Add the vegetable broth, 1 teaspoon of pumpkin spice, salt, and pepper. Bring to a boil, cover, turn off the heat and let it sit undisturbed for 10 minutes while you roast the veggies.
  5. Once the veggies are ready, in a large salad bowl, add the couscous, roasted veggies, and plant-based milk. Mix well and then top with optional pumpkin seeds, cranberries, and chopped parsley.

Notes

  • Toast the couscous briefly before cooking to enhance its nutty flavor.
  • Cut vegetables evenly to ensure they roast uniformly.
  • Using pre-chopped vegetables or kitchen tools can reduce preparation time.
  • Roast vegetables at 450°F, checking at 20 minutes and adjusting time as needed.

Nutrition Information

Calories 720kcal (36%) Carbohydrates 126g (42%) Protein 25g (50%) Fat 15g (23%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g (18%) Monounsaturated Fat 9g (45%) Sodium 570mg (24%) Potassium 1194mg (25%) Fiber 22g (88%) Sugar 17g (34%) Vitamin A 43917IU (878%) Vitamin C 36mg (40%) Calcium 213mg (21%) Iron 9mg (50%)

Nutrition Facts

Serving: 4 -6

Amount Per Serving

Calories 720

% Daily Value*

Calories 720kcal 36%
Carbohydrates 126g 42%
Protein 25g 50%
Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 9g 45%
Sodium 570mg 24%
Potassium 1194mg 25%
Fiber 22g 88%
Sugar 17g 34%
Vitamin A 43917IU 878%
Vitamin C 36mg 40%
Calcium 213mg 21%
Iron 9mg 50%

* Percent Daily Values are based on a 2,000 calorie diet.