Heart-Healthy Roasted Pumpkin Salad with Feta and Arugula
Savor the flavors of fall with this Heart-Healthy Roasted Pumpkin Salad with Feta and Arugula, a vibrant dish that's as nutritious as it is delicious. Featuring tender, caramelized cubes of roasted pumpkin seasoned with cinnamon, a peppery arugula base, creamy crumbled feta, and crunchy toasted pumpkin seeds, this salad offers a delightful balance of textures and flavors. A light drizzle of honey-balsamic dressing ties it all together, delivering a sweet and tangy finish. Perfect as a wholesome main course or a festive side dish, this recipe celebrates seasonal ingredients while being packed with antioxidants and healthy fats. Ready in just 45 minutes, it's an easy yet impressive way to nourish your body and delight your taste buds.
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Recipe Information
Ingredients
- 600 grams Pumpkin
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Ground cinnamon
- 100 grams Arugula
- 100 grams Feta cheese
- 2 tablespoons Pumpkin seeds
- 1 tablespoon Balsamic vinegar
- 1 teaspoon Honey
Instructions
Preheat your oven to 200°C (390°F).
Peel the pumpkin and cut it into 1-inch cubes.
In a large bowl, toss the pumpkin cubes with olive oil, salt, black pepper, and ground cinnamon until evenly coated.
Spread the pumpkin cubes on a baking sheet lined with parchment paper.
Roast in the preheated oven for 25-30 minutes, turning them halfway through, until they are tender and slightly caramelized.
While the pumpkin is roasting, prepare the salad base by washing and drying the arugula. Place it in a large serving bowl.
Once the pumpkin is roasted, let it cool slightly before adding to the arugula.
Crumble the feta cheese and sprinkle it over the salad.
In a small, dry skillet, toast the pumpkin seeds over medium heat for 3-4 minutes until they begin to brown and pop, then remove from heat and let cool.
Sprinkle the toasted pumpkin seeds over the salad.
In a small bowl, whisk together the balsamic vinegar and honey to make the dressing.
Drizzle the dressing over the salad just before serving and toss gently to combine all ingredients evenly.
Serve the salad immediately as a refreshing and heart-healthy meal or side dish.
Nutrition Facts
Calories |
836 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.2 g | 76% | |
| Saturated Fat | 19.5 g | 98% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 2361 mg | 103% | |
| Total Carbohydrate | 59.0 g | 21% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 27.3 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 811 mg | 62% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2658 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
