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Roasted Pumpkin Salad with Balsamic Vinaigrette
5 from 60 votes

Roasted Pumpkin Salad with Balsamic Vinaigrette

Roasted Pumpkin Salad combines tender roasted pumpkin wedges seasoned with cinnamon, kosher salt, and black pepper with crisp shaved fennel, fresh parsley, mint, and peppery arugula. A blend of maple syrup and olive oil enhances the pumpkin's natural sweetness. The salad is finished with a balsamic vinaigrette and optionally topped with chickpeas for protein and vegan feta for a creamy, salty touch. This hearty salad balances fall flavors, textures, and fresh herbs.

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings: 8 (as a side)
Calories: 153 kcal
Course: Side Dish, Dinner
Cuisine: American

Ingredients

  • 1 sugar pie pumpkin or other winter squash (no bigger than 3 pounds) (see Note 1, small to medium
  • 2 teaspoons pure maple syrup
  • extra virgin olive oil
  • ½ teaspoon ground cinnamon
  • salt kosher salt and freshly cracked
  • black pepper kosher salt and freshly cracked
  • 1 (15-ounce/425g) chickpeas optional, for protein, canned
  • Sweet Pumpkin Crunch (see 2nd recipe card)
  • Blender Balsamic Vinaigrette (see 3rd recipe card; see Note 2 for quicker alternative)
  • 1 medium fennel bulb shaved with a mandoline or very thinly sliced
  • 1 cup (16g) parsley roughly chopped, leaves and tender stems
  • 1 small handful mint torn (optional; can use fennel fronds instead, fresh leaves
  • 5 to 7 ounces (150 to 200g) arugula see Note 3 for alternatives, or watercress
  • 2 ounces (56g) vegan feta crumbled (optional for a creamy, salty flavor

Instructions

    Cup of Yum
  1. Preheat the oven to 425ºF/220ºC and arrange a rack in the bottom of the oven and in the top third.
  2. Rinse and dry the pumpkin. Microwave the whole pumpkin for 60 to 90 seconds to make it easier to slice. Slice off the top stem, then slice off any bottom nub from the pumpkin so you have a flat surface.
  3. Using your sharpest large knife, carefully slice the pumpkin in half lengthwise (use a back-and-forth motion, like a saw). Use a spoon to scoop out the seeds and sticky pulp. You can save the seeds to roast later.
  4. Using a Y-shaped peeler, peel the pumpkin halves. If you don’t have a wide Y-shaped peeler, use a sharp knife to peel the pumpkin. Or, roast the pumpkin with the skin on and remove it after roasting. Cut each half into wedges, ½” thick (1.25 cm).
  5. In a large bowl, toss the pumpkin wedges with the maple syrup and olive oil (I use 2 TBSP oil for 2 lbs/900g of peeled & sliced pumpkin). Season with the cinnamon, several cracks of black pepper, and kosher salt (I used 1 ½ tsp for 2 lbs/900g of peeled & sliced pumpkin). Divide pumpkin evenly across the sheet pans. Keep the bowl for the next step.
  6. If adding the chickpeas, drain and rinse them. Transfer them to a dish towel and gently rub to remove water, drying well. Add them to the large bowl and drizzle with a generous 2 teaspoons of olive oil, and season with ½ teaspoon kosher salt and pepper to taste. Scatter chickpeas across empty spaces on the sheet pans.
  7. Roast in the oven for 15 minutes. Flip the pumpkin and roast for 12 to 15 minutes, until the pumpkin is browned in spots and fork-tender.
  8. Meanwhile, make the Sweet Pumpkin Crunch (see recipe card #2 below). Then make the Creamy Balsamic Vinaigrette (see recipe card #3 below). Finally, slice the fennel, and chop the parsley/mint/fennel fronds.
  9. Assemble the salad. Add the salad greens and chopped parsley/mint/fennel fronds to a large bowl. Season with a generous pinch of salt and several cracks of pepper. Add enough Balsamic Vinaigrette to lightly coat the greens, about 1 tablespoon per ounce of greens used (5 to 7 tablespoons).Add the roasted pumpkin (and chickpeas), several handfuls of Sweet Pumpkin Crunch, and sliced fennel. Toss with tongs to combine. Crumble the vegan feta on top, if using.Spoon a bit more Balsamic Vinaigrette on top, as needed.

Notes

  • Use any small to medium pumpkin or winter squash, such as kabocha, acorn, or butternut, for more pronounced flavor.
  • When using larger squash, limit peeled flesh to about 2 pounds to fit on roasting sheets.
  • To save time, dress the salad greens with extra virgin olive oil and aged balsamic vinegar in roughly a 2:1 ratio instead of making the vinaigrette.
  • If preferred, substitute mild greens like mesclun, mixed spring greens, baby kale, or romaine for a softer salad base.

Nutrition Information

Calories 153kcal (8%) Carbohydrates 25g (8%) Protein 6g (12%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 3g (15%) Sodium 89mg (4%) Potassium 1029mg (22%) Fiber 5g (20%) Sugar 8g (16%) Vitamin A 17453IU (349%) Vitamin C 61mg (68%) Calcium 142mg (14%) Iron 4mg (22%)

Nutrition Facts

Serving: 8 (as a side)

Amount Per Serving

Calories 153

% Daily Value*

Calories 153kcal 8%
Carbohydrates 25g 8%
Protein 6g 12%
Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 89mg 4%
Potassium 1029mg 22%
Fiber 5g 20%
Sugar 8g 16%
Vitamin A 17453IU 349%
Vitamin C 61mg 68%
Calcium 142mg 14%
Iron 4mg 22%

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