Healthy Pumpkin Quinoa Salad Recipe

This healthy pumpkin quinoa salad is a nutritious and flavorful dish that combines the goodness of quinoa with roasted pumpkin, fresh vegetables, and a light dressing. It’s perfect as a side dish or a main course.

Nutritious Ingredients for a Wholesome Salad

This pumpkin quinoa salad is packed with nutritious ingredients that not only provide flavor but also contribute to a balanced diet.

Quinoa serves as the base, offering a good source of protein and fiber. It’s gluten-free and rich in essential amino acids, making it a fantastic choice for various dietary needs.

Roasted pumpkin adds a touch of sweetness and a vibrant color, while fresh spinach contributes vitamins and minerals. The addition of feta cheese and pumpkin seeds enhances the texture and flavor profile, making each bite delightful.

Preparation Steps for Perfect Roasting

To achieve the best flavor, start with roasting the pumpkin. Toss the diced pumpkin with olive oil, salt, and pepper before spreading it on a baking sheet.

Roasting at a high temperature caramelizes the natural sugars, creating a delicious contrast with the nutty quinoa. This process takes about 20-25 minutes, allowing the pumpkin to become tender and slightly golden.

While the pumpkin roasts, prepare the quinoa. Cooking it in vegetable broth instead of water can add an extra layer of flavor, enhancing the overall taste of the salad.

Combining Fresh Ingredients

Once the pumpkin is ready and the quinoa is fluffy, it’s time to bring everything together. In a large bowl, combine the cooked quinoa, roasted pumpkin, and chopped spinach.

For added crunch and flavor, finely chopped red onion can be mixed in. If desired, sprinkle crumbled feta cheese over the top for a creamy element that complements the other ingredients.

Creating a Light Dressing

A light lemon vinaigrette ties the salad together beautifully. Whisk together fresh lemon juice and balsamic vinegar for a zesty dressing that brightens the dish.

Drizzle the dressing over the salad and toss gently to ensure all ingredients are well coated. This simple dressing enhances the natural flavors without overpowering them.

Serving Suggestions and Variations

This salad can be served immediately or chilled for a refreshing option. It works well as a side dish or a light main course, perfect for lunch or dinner.

For variations, consider adding nuts for extra crunch or swapping feta for a dairy-free cheese alternative. You can also incorporate other seasonal vegetables to keep the dish interesting.

Health Benefits of Pumpkin and Quinoa

Both pumpkin and quinoa offer numerous health benefits. Pumpkin is rich in antioxidants, vitamins A and C, and fiber, supporting overall health and digestion.

Quinoa, on the other hand, is a complete protein, making it an excellent choice for vegetarians and vegans. Together, they create a nutrient-dense salad that is satisfying and nourishing.

Nutritious Pumpkin Quinoa Salad

This salad features roasted pumpkin cubes mixed with fluffy quinoa, spinach, and a zesty lemon vinaigrette. The recipe takes about 30 minutes to prepare and serves 4 people.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 2 cups pumpkin, peeled and diced
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 cups fresh spinach, chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese, crumbled (optional)
• 2 tablespoons pumpkin seeds
• Juice of 1 lemon
• 1 tablespoon balsamic vinegar

Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Roast the Pumpkin: Toss the diced pumpkin with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized.
3. Cook the Quinoa: In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until quinoa is fluffy and liquid is absorbed.
4. Combine Ingredients: In a large bowl, combine cooked quinoa, roasted pumpkin, chopped spinach, red onion, and feta cheese if using.
5. Make the Dressing: In a small bowl, whisk together lemon juice and balsamic vinegar. Pour over the salad and toss to combine.
6. Serve: Top with pumpkin seeds and serve immediately or chill in the refrigerator for 30 minutes before serving.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

• Servings: 4 servings
• Calories: 250kcal
• Fat: 10g
• Protein: 8g
• Carbohydrates: 35g