5.0 from 105 votes
Roasted Pumpkin Couscous Salad [Hot or Cold]
Embrace fall with this easy roasted pumpkin couscous salad with mixed roasted veggies, pepitas, & dried cranberries! A satisfying dairy-free, vegan fall salad!
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 of Italian seasoning
- 3 teaspoons of pumpkin spice, divided
- salt and pepper to taste
- 3 tablespoons of olive oil, divided
- 4 cups of pumpkin, peeled and cubed
- 1 large red onion, cut into wedges
- 1 red or green bell pepper, cut into wedges
- 1 cup of broccoli florets
- 1 cup of sliced carrots
- 1 (15-ounce) can of chickpeas, drained and rinsed
- 2 cups of uncooked pearl/Israeli couscous
- 2 cups of vegetable broth
- salt and pepper to taste
- ¼ cup of plant-based milk
- ¼ cup of toasted or raw pumpkin seeds (optional)
- ¼ cup of dry cranberries (optional)
- ¼ cup roughly chopped parsley (optional)
Instructions
- Preheat the oven at 450 degrees F. and prepare a large baking tray with a silicone mat or parchment paper.
- 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.
- 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.
- 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.
- 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.
Cup of Yum
Notes
- Don’t skip the toasting: Lightly toasting the couscous until fragrant brings out and enhances its nutty flavor.
- To save time: Buy pre-chopped vegetables and/or use kitchen tools like a mandoline to speed up the veg prep.
- Slice the veggies evenly: While the different veggies require being cut down into different sizes and shapes, it’s important to make each one as even as possible so that vegetables roast at the same rate.
Nutrition Information
Calories
720kcal
(36%)
Carbohydrates
126g
(42%)
Protein
25g
(50%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
9g
Sodium
570mg
(24%)
Potassium
1194mg
(34%)
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.