Roasted Pumpkin Salad With Quinoa & Feta
This roasted pumpkin salad is made with quinoa, feta, arugula (rocket), walnuts, and a simple balsamic dressing. It’s a hearty side salad that can be enjoyed warm or cold. Recipe is vegetarian, gluten-free, and can be made vegan.
It’s no secret that I LOVE roasted butternut squash, but for whatever reason I’ve never tried roasting its “cousin” pumpkin before! While the flavour profile of the two winter squashes are similar, I find that pumpkin has a slightly earthier, nuttier, and less sweet flavour of the two.
Both are so delicious though, and I experimented with roasting pumpkin when I made this salad for my family over Canadian Thanksgiving this year! It’s a tasty side salad perfect for any holiday gathering (or even just as a healthy lunch idea ;)).
In this post I’ve shared some tips on choosing the right pumpkin for cooking, as well as how to cut it. As a dietitian, I’m happy to share that pumpkin is packed with nutrition benefits, too!
Want more delicious, hearty salad recipe inspiration? Check out my roundup of 15+ easy, healthy fall and winter salad recipes for more ideas!
Ingredients Needed
All you need to make this pumpkin salad recipe are 11 simple ingredients:
- sugar pumpkin
- quinoa
- arugula
- feta
- dried cranberries
- walnuts
- olive oil
- balsamic vinegar
- lemon
- garlic powder
- honey
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
Recipe Modifications & Ingredient Swaps
- If you can’t find sugar pumpkins at your local grocery store, you can use butternut squash (the most similar) or another winter squash (like kabocha or delicata) in its place. These winter squashes are often more commonly available!
- For a vegan version of this recipe – swap feta cheese for a vegan alternative and use maple syrup instead of honey in the balsamic dressing.
- Quinoa can be swapped with another grain, like wild rice, millet, or farro.
- Dried cranberries could be swapped with raisins, if preferred. You could also try something like pomegranate.
- Walnuts can be swapped with another nut – I’d recommend pecans or almonds. Or you could use roasted pumpkin seeds (store bought, or try roasting the seeds from the pumpkin itself)!
Frequently Asked Questions
What type of pumpkin do you cook with?
Not the kind that you use to carve Jack-o’-lanterns! I recommend using a sugar pumpkin, which tends to be smaller and sweeter than a typical carving pumpkin.
If you’re not familiar with sugar pumpkins, simply ask someone to help you identify one at your grocery store. I wasn’t too sure what they looked like the first time I purchased one either 😉
How to cut and peel a pumpkin for roasting?
Prepping the pumpkin was definitely the most labour-intensive part of this recipe. You’re going to want a sharp chef’s knife for this part!
- Start by cutting off the pumpkin stem.
- Then, lay the pumpkin upright on its (newly) flat end.
- Take your knife and cut the pumpkin in half down the middle (lengthwise).
- Use a spoon to scoop out all the seeds and fleshy-stringy parts.
- Using a vegetable peeler, you can now peel the skin off.
- Slice each half into roughly 1/2-inch to 3/4-inch thick wedges, then cut those wedges into smaller cubes.
Is this salad meant to be eaten warm or cold?
That’s totally your preference!
You can add the roasted pumpkin and cooked quinoa to the rest of the ingredients and eat it immediately (enjoying it warm). Or, you can prepare the ingredients in advance and enjoy it chilled or at room temperature.
How long will this recipe keep in the fridge?
This salad will stay fresh for about 1-2 days in an airtight container in the fridge, although it is best enjoyed fresh. There’s no need to reheat the pumpkin or quinoa – simply enjoy it cold!
Pumpkin Nutrition Benefits
Pumpkins are a great source of dietary fiber, which helps to support our digestive and heart health.
Pumpkins are particularly high in micronutrients like:
- vitamin A
- vitamin K
- vitamin E
- copper
- iron
In addition to the above micronutrients, pumpkins are also a source of the following vitamins and minerals in smaller amounts:
- magnesium
- vitamin B6
- vitamin C
- potassium
Because of their high beta carotene (vitamin A) content, they’re also a good source of powerful antioxidants!
More Fall & Winter Salad Recipes
- Kale Butternut Squash Salad With Farro & Goat Cheese
- Broccoli Kale Salad With Tahini Dressing
- Warm Mushroom Salad With Miso Dressing
- Vegan Kale & Brussels Sprout Caesar Salad
- Roasted Broccoli Salad With Cranberry, Farro & Feta
Did you give this Roasted Pumpkin Salad Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Roasted Pumpkin Salad With Quinoa & Feta
Ingredients
- 4 cups sugar pumpkin, peeled + cut into 3/4-inch cubes
- 2 Tbsp olive oil (for roasting pumpkin)
- 1/3 cup quinoa, dry (or 1 cup cooked)
- 4 cups baby arugula, packed
- 1/2 cup feta cheese, crumbled
- 1/4 cup dried cranberries (unsweetened if possible)
- 1/2 cup raw walnuts
- Salt + pepper, to taste
Balsamic dressing:
- 1/4 cup olive oil
- 2 Tbsp balsamic vinegar
- 1/2 a lemon, juice only
- 1 tsp garlic powder
- 1 tsp honey
- Salt + pepper, to taste
Instructions
- Preheat oven to 400F. Line a large baking sheet with parchment paper.
- CUT PUMPKIN: Remove tough stem from pumpkin using a sharp chef's knife, then lay upright on its flat-cut end. Then, cut the pumpkin in half down the middle (lengthwise). Use a spoon to scoop out all the seeds and fleshy-stringy parts. Remove the skin using a vegetable peeler. Slice pumpkin into roughly 3/4-inch cubes.
- Place cubed pumpkin onto the baking sheet and toss in olive oil, salt, and pepper. Spread in a single layer and roast in the oven for about 30 minutes, until lightly browned and fork tender.
- Meanwhile cook quinoa according to package directions (or follow this detailed post!)
- Then, make balsamic dressing by whisking all dressing ingredients together in a small bowl or shaking together in a jar with a lid. Set aside.
- If you want to toast the walnuts, you can spread them on a small baking dish and add them to the oven for 7 minutes, until they're lightly browned and fragrant (watch for burning!) Otherwise, you can add them to the salad raw.
- Add arugula, cooked quinoa, and roasted pumpkin to a large serving dish or mixing bowl. Top with toasted walnuts, dried cranberries, and feta cheese. Drizzle with balsamic dressing and season with extra salt and pepper, as desired. Toss to combine well and serve!
Notes
- If you can’t find sugar pumpkins at your local grocery store, you can use butternut squash (the most similar) or another winter squash (like kabocha or delicata) in its place. These winter squashes are often more commonly available!
- For a vegan version of this recipe – swap feta cheese for a vegan alternative and use maple syrup instead of honey in the balsamic dressing.
- Quinoa can be swapped with another grain, like wild rice, millet, or farro.
- Dried cranberries could be swapped with raisins, if preferred. You could also try something like pomegranate.
- Walnuts can be swapped with another nut – I’d recommend pecans or almonds. Or you could use roasted pumpkin seeds (store bought, or try roasting the seeds from the pumpkin itself)!
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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4 Comments on “Roasted Pumpkin Salad With Quinoa & Feta”
My son made this as part of our Christmas dinner. He modified it a little using olive oil apple cider vinegar Dijon mustard and maple syrup as the dressing. Used rice instead of quinoa and pecans instead of walnuts. Was a big hit!!! Best dish on the table. Thank you for your recipe. It’s amazing!
Hi Rita! Thank you so so much for sharing your experience – I’m so happy to hear that this salad was a hit at your Christmas dinner! I love the modifications your son made too! Wishing you and your family a lovely holiday season and start to the new year 🙂
This salad is divine! I just enjoyed it warm and it’s so delicious. I can’t wait to eat it again cold later this week. I swapped out the quinoa for freekeh and it worked well 🙂 Thanks Carrie!
Hi Ash!! Thank you so much for the kind words! I’m so happy to hear that you enjoyed this recipe!! I hope the cold leftovers are just as good 🙂 Love the freekeh swap too!!