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This roasted pumpkin salad marries the earthy appeal of fresh pumpkin with the peppery zing of arugula, creamy goat cheese, hearty chickpeas, and a generous topping of juicy pomegranate kernels and pumpkin seeds. It’s the ultimate nutritious and satisfying choice for a healthy dinner salad.
When I was on my journey to becoming a dietitian, I gained a profound appreciation for crafting nutritious salad recipes that not only tantalize your taste buds but also enhance your well-being. For me, this recipe stands as a beautiful culmination of that knowledge, offering a delightful medley of flavours and textures — all while featuring diabetes-friendly and heart-smart ingredients that promote health.
But that’s not all; the foundational focus on anti-inflammatory ingredients has not only shaped this salad but also inspired other anti inflammatory recipes, like this Moroccan Inspired Roasted Vegetables Salad, or this scrumptious Red Cabbage Salad With Air Fryer Cauliflower Bites, and the oh-so-tasty Curried Tuna Salad.
I hope these recipes kindle your passion for a delectable and nutritious culinary adventure.
Nutrition highlights
This salad is a nutritional powerhouse, featuring:
- Vitamins and antioxidants from the fresh pumpkin.
- Fibre from chickpeas to help control blood sugars.
- Protein and calcium from creamy goat cheese.
- A dose of healthy fats from the pumpkin seeds to support heart health.
- Antioxidants from the pomegranate kernels.
Ingredients
I’m all about celebrating Autumn! So, if you’re eager to whip up the best-ever pumpkin salad, here’s what you’ll need:
- Fresh pumpkin
- Olive oil
- Smoked paprika
- Chili powder
- Salt
- Fresh arugula
- Cooked chickpeas
- Goat cheese
- Pumpkin seeds
- Pomegranate kernels
- Balsamic vinegar dressing (comprising orange juice and more)
Visual walkthrough: A detailed how-to
How to cut pumpkin for salad
For this recipe, I purchased a quarter piece of pumpkin from my local store.
Spice and roast the pumpkin
Remember to preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).
Prepare the dressing
This diabetes-friendly salad recipe features my very own orange balsamic vinegar dressing, and let me tell you, it’s the life of the salad party! If you are follow the dressing recipe, remember to use only half the dressing for this pumpkin creation. Store the remaining dressing in the fridge and enjoy with other greens.
Assemble the salad
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
By serving the salad in layers, you’re keeping each ingredient intact. If we were to mix everything at various stages, those pumpkin pieces would fall apart, and the goat cheese would get all melty.
Cooking method tip — Roasting the pumpkin:
Here’s how I achieve superb roasted pumpkin for my salad:
- Uniform cuts: Kick things off by dicing the pumpkin into evenly sized chunks making sure they cook evenly.
- Ample olive oil: Generously coat the pumpkin with ample enough oil, for that beautiful char.
- Balanced seasoning: I strike a balance with salt, smoked paprika and chilli powder.
- Single layer: When arranging on the sheet pan, I ensure a single layer, providing enough space for even roasting.
Commonly ask question (you asked:)
Can you eat pumpkin skin?
Yes, you can eat pumpkin skin. Pumpkin skin is edible and can add a pleasant texture and earthy flavour to various dishes. However, some people may prefer to peel it, especially if the skin is tough or the pumpkin is not cooked to a soft consistency. It’s a matter of personal preference, but the skin is safe to eat if you choose to do so.
Food safe storage
This spicy pumpkin salad can be safely stored to maintain its freshness. Here’s how:
- Refrigeration: Once prepared, the salad can be stored in an airtight container in the refrigerator. It will stay delicious for up to 2-3 days. However, keep in mind that the texture of the salad may change slightly, especially if it contains leafy greens like arugula. To help preserve its crispness, consider storing the dressing separately and drizzling it on just before serving.
- Dressing storage: If you prefer to make the salad ahead of time, store the dressing separately. When it’s time to enjoy your salad, drizzle the dressing over the salad to maintain the vibrant texture of the ingredients.
If you try this recipe, I’d love to hear from you. Please take a moment to rate and share your comments. And if you capture the beauty of your culinary creation on Instagram, please tag me @desiliciousrd. Seeing your vibrant dishes makes me so happy!
Get the Recipe:
Roasted Pumpkin Arugula Salad With Goat Cheese
Ingredients
Roasted pumpkin
- 1.2 kg pumpkin, fresh, peeled, deseeded and cut into small chunks
- 2 tbsp olive oil, extra virgin
- 1½ tsp smoked paprika
- 1 tsp chilli powder, hot
- ½ tsp salt, sea salt
Salad assembly
- ½ serving Balsamic salad dressing with orange juice
- 5 cups arugula, fresher the better
- 2 cups chickpeas, cooked, unsalted
- ½ cup pomegranate kernels
- 3 tbsp pumpkin seeds, store-bought, plain
- ¼ cup goat cheese, crumbled
Instructions
Roasted pumpkin
- Preheat your oven to 400°F (200°C).
- In a large bowl, combine pumpkin chunks with olive oil, smoked paprika, chilli powder, and salt. Using your hands, coat the chunks with the spice mix.
- Arrange the coated pumpkin chunks on baking sheets, ensuring they're in a single layer with enough space for even roasting.
- Send to roast the pumpkin for 35 minutes or until they're tender and slightly caramelized. Then, broil for 3 minutes to finish.
Balsamic vinegar dressing
- In a small mason jar, combine ⅓ cup orange juice and zest, balsamic vinegar, olive oil, garlic, peanut butter, and salt. Secure the lid and shake vigorously until all the ingredients are mixed. Place it in the fridge until it's time to assemble and serve the salad.
Salad assembly
- On a large salad plate, create a bed of arugula, then layer it with chickpeas, cooled roasted pumpkin chunks, pumpkin seeds, and pomegranate kernels.
- Using your hands, crumble the goat cheese over the top.
- When you're ready to serve, drizzle the dressing generously over the entire salad, give it a gentle toss, and enjoy!
Notes
Food safe storage
- Refrigeration: Once prepared, the salad can be stored in an airtight container in the refrigerator. It will stay delicious for up to 2-3 days. However, keep in mind that the texture of the salad may change slightly, especially if it contains leafy greens like arugula. To help preserve its crispness, consider storing the dressing separately and drizzling it on just before serving.
- Dressing storage: If you prefer to make the salad ahead of time, store the dressing separately. When it’s time to enjoy your salad, drizzle the dressing over the salad to maintain the vibrant texture of the ingredients.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
