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