Few dishes blend presentation and taste as gracefully as the Roast Pumpkin & Feta Salad. Roasted pumpkin brings an earthy sweetness, feta adds rich, savory tang, sundried tomatoes deepen the flavor, and wild rocket (arugula) brings a peppery punch — all tied together with a zesty lemon dressing 🍋.

Despite its indulgent feel, this is truly a healthy salad — a health-lover’s dream and a treat for adventurous foodies seeking clean comfort.
Whether you’re serving it as a light lunch, a flavorful dinner, or a showstopping side, this salad can do it all 💪.
Plus, with under an hour of prep, it’s perfect for both kitchen novices and pros alike.

If you’re a fan of fresh, vibrant dishes, this recipe doubles as an elegant arugula salad with bold seasonal flavors, or as a feta salad twist that’s just a bit more hearty and memorable.
And if you love all things roasted and cozy, this roast pumpkin salad will become a staple on your table — simple, colorful, and deeply satisfying.

Roast Pumpkin & Feta Salad

A vibrant, wholesome salad featuring sweet roasted pumpkin, tangy feta, peppery arugula, and sundried tomatoes, finished with a zesty lemon dressing. Perfect as a light lunch, dinner, or stunning side dish, this nutrient-packed recipe is ready in under an hour.

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Prep Time 20

Cook Time 30

Total Time 50

Course lunch, Salad, Side Dish

Cuisine Mediterranean

Servings 1 people

Calories 325 kcal

Equipment

1 Baking Tray For roasting pumpkin
1 Mixing Bowl For tossing salad ingredients
1 Oven Preheat to 200°C (400°F)
1 Small Bowl For preparing lemon dressing

Ingredients

90 gm Pumpkin Cubed; butternut or similar firm variety recommended
50 gm Feta Cheese 35g net after crumbling; authentic Greek feta preferred
55 gm Wild Roquette (Arugula) Rinsed; choose crisp, bright green leaves
75 gm Sundried Tomatoes Drained and sliced; oil-packed for richer flavor
20 gm Lemon Dressing Mix 1 tbsp lemon juice, 2 tbsp olive oil, 1 tsp Dijon mustard, 1 tsp honey, pinch of salt and

Instructions

Preheat oven to 200°C (400°F).
Cube 90g pumpkin, toss with a drizzle of olive oil, and spread on a baking tray. Roast for 25–30 minutes until tender and slightly golden.
While pumpkin roasts, crumble 50g feta cheese (yielding 35g net), slice 75g sundried tomatoes, and rinse 55g arugula.
In a small bowl, prepare lemon dressing by mixing 1 tbsp lemon juice, 2 tbsp olive oil, 1 tsp Dijon mustard, 1 tsp honey, and a pinch of salt and pepper.
Once pumpkin is roasted, combine pumpkin, feta, arugula, and sundried tomatoes in a mixing bowl. Drizzle with 20ml lemon dressing and toss gently.
Plate elegantly and serve immediately as a light meal or side dish.

Notes

Nutrients

Fat: 20g
Saturated Fat: 6g
Carbohydrates: 30g
Sugars: 15g
Protein: 8g
Fiber: 4g
Vitamin A: 150% DV
Vitamin C: 40% DV
Calcium: 15% DV

Serving Suggestions:

Lunch: Pair with whole-grain bread for a balanced meal.
Side Dish: Serve with grilled chicken, baked salmon, or vegetable soup.
Party: Present in ramekins for an elegant appetizer.

Variations:

1. Crunchy: Add roasted walnuts or pumpkin seeds for texture.
2. Hearty: Mix in cooked quinoa or couscous.
3. Fruity: Include pomegranate seeds or apple slices for sweetness.
4. Vegan: Replace feta with plant-based cheese or avocado.

Storage Tips:

- - Store cubed pumpkin in an airtight container in the fridge for 3–5 days.
  - Keep feta in brine in the fridge; use within 5–7 days of opening.
  - Store arugula wrapped in a paper towel in a ziplock bag for up to 5 days.
  - Refrigerate sundried tomatoes in an airtight jar for up to 2 weeks.
  - Store extra dressing in a sealed container in the fridge for up to 7 days.

Beverage Pairings:

- Alcoholic: Dry Sauvignon Blanc or Pinot Grigio.
- Non-Alcoholic: Sparkling water with lemon or iced mint/chamomile tea.

Why It Shines: This salad balances sweet, salty, tangy, and fresh flavors while delivering fiber, vitamins, and antioxidants. It’s quick, versatile, and eco-friendly with locally sourced pumpkin and arugula, perfect for any occasion from casual lunches to dinner parties.

🌿 Nutritional Powerhouse: The Good Stuff

This isn’t just delicious — it’s nutrition in every forkful 🍴. Here’s what each ingredient brings to the table:

🎃 Pumpkin:
Roasting brings out pumpkin’s natural sweetness. Rich in beta-carotene (Vitamin A), fiber, and potassium — it’s great for your eyes, immune system, and digestion.
💡 ~40 calories + 2g fiber per 90g (USDA)

🧀 Feta Cheese:
A calcium- and protein-rich fermented dairy, feta also offers probiotics for gut health.
💡 ~90 calories + 5g protein per 35g

🌱 Wild Roquette (Arugula):
This peppery green is packed with folate, calcium, and Vitamins C & K, plus anti-inflammatory goodness.
💡 ~14 calories per 55g

🍅 Sundried Tomatoes:
These flavor bombs offer lycopene, Vitamin C, and iron to fight free radicals and support immunity.
💡 ~100 calories per 75g

🍋 Lemon Drizzle:
A fresh blend of lemon juice, olive oil, Dijon mustard, honey, salt, and pepper — packed with Vitamin C and good fats.
💡 ~50 calories per 20ml

✅ Total: ~300–350 calories per serving
High in fiber, vitamins, and healthy fats — clean eating never tasted so good.

🍴 Ways to Serve It

This salad plays many roles — from weekday lunch to holiday showpiece:

🌞 Light Lunch: Add whole-grain bread or crackers for a perfect midday meal.
🍽️ Dinner Side: Pairs wonderfully with grilled chicken, baked salmon, or a warm veggie soup.
🎉 Party Appetizer: Serve in ramekins or cups for a sophisticated starter.

✨ Easy Recipe Variations

Mix it up with fun, flavorful tweaks:

🥜 Add Crunch: Toss in toasted walnuts or pumpkin seeds for omega-3s and texture.
🌾 Go Hearty: Add quinoa or couscous to make it a meal.
🍎 Sweet Swap: Try pomegranate seeds or apple slices for extra crunch and brightness.
🌱 Vegan Option: Use plant-based feta or avocado cubes for creaminess.

All upgrades, no compromises.

🛒 Best Ingredients & How to Store Them

🎃 Pumpkin: Use firm varieties like butternut. Store cut pieces in an airtight container for up to 5 days in the fridge.

🧀 Feta Cheese: Authentic Greek feta in brine is best. Keep refrigerated and use within a week of opening.

🌱 Roquette: Choose crisp, green leaves. Store in a ziplock with a paper towel in the veggie drawer (up to 5 days).

🍅 Sundried Tomatoes: Go for oil-packed versions. Refrigerate once opened and use within 2 weeks.

🍋 Lemon Vinaigrette: Mix 1 tbsp lemon juice + 2 tbsp olive oil + 1 tsp Dijon + 1 tsp honey + pinch of salt & pepper. Store in the fridge for up to 7 days.

🥂 Perfect Pairings

Pair your salad like a pro with these drinks:

🍷 White Wine: Sauvignon Blanc or Pinot Grigio makes the lemon + feta shine.
💧 Sparkling Water: Add a lemon wedge for a refreshing non-alcoholic sip.
🧊 Iced Herbal Tea: Mint or chamomile complements the salad’s savory and tangy notes.

🎉 Makes any meal feel like a special occasion.

⏰ When to Enjoy It?

🌤️ Midday Meal: Light yet satisfying — keeps you fresh and fueled.
🌙 Early Dinner: Low-carb, high-fiber — perfect for ending your day on a healthy note.
🏋️‍♀️ Post-Workout: Pumpkin carbs + feta protein = a great recovery combo.

💫 Why This Salad is Truly Special

Quick to make, loaded with nutrients, and stunning on a plate — it checks all the boxes ✅. The balance of sweet roasted pumpkin, salty feta, tangy dressing, and leafy crunch makes this a masterpiece of contrasts. Plus, pumpkin and arugula are often locally grown, keeping your dish eco-friendly 🌎.

🥳 Final Thoughts: Celebrate the Salad

The Roast Pumpkin & Feta Salad is more than a dish — it’s a celebration of flavor, balance, and nourishment. Whether made just for you or served with pride at your next dinner party, it’s proof that healthy can be completely irresistible.

So go on — preheat that oven, grab your greens, and get ready to indulge in the kind of salad that makes eating well feel luxurious.

Roast Pumpkin & Feta Salad