Pumpkin, pine nut & feta salad
Discover a vibrant and nutritious Pumpkin, Pine Nut & Feta Salad recipe featuring roasted pumpkin, crunchy pine nuts, tangy feta cheese, and a fresh parsley dressing. Perfect for a hearty lunch or a festive side dish!
- 20 Apr 2025
- Cook time 15 min
- Prep time 10 min
- 10 Servings
- 8 Ingredients
This Pumpkin, Pine Nut & Feta Salad is a delicious combination of roasted pumpkin, crunchy pine nuts, tangy feta cheese, and vibrant parsley. It's perfect as a side dish or a light meal, bringing together sweet, savory, and nutty flavors in every bite.
Ingredients:
Instructions:
Preheat your oven to 400°F (200°C).
- Place the pumpkin cubes on a baking sheet lined with parchment paper.
- Drizzle with 1 tablespoon of olive oil, and season with a pinch of salt and pepper.
- Toss to coat the pumpkin evenly.
- Roast in the preheated oven for about 25-30 minutes, or until the pumpkin is tender and lightly browned. Remove from oven and let cool.
- While the pumpkin is roasting, heat a small pan over medium heat.
- Add the pine nuts and toast them, stirring frequently, for about 3-5 minutes until they are golden brown and fragrant. Be careful not to burn them.
- Remove from heat and set aside to cool.
- In a small bowl, combine the remaining olive oil, vinegar, and sugar.
- Whisk together until the sugar is dissolved and the dressing is well mixed.
- In a large bowl, combine the roasted pumpkin, sliced red onion, chopped parsley, and toasted pine nuts.
- Pour the dressing over the salad and toss gently to ensure all ingredients are evenly coated.
- Crumble the feta cheese over the top of the salad.
- Give the salad one final gentle toss to incorporate the feta.
- Taste and adjust seasoning with more salt and pepper if needed.
- Serve immediately or refrigerate for up to 2 hours before serving for the flavors to meld together.
Tips:
- Roasting the pumpkin.: Ensure you cut the pumpkin into even-sized cubes for uniform roasting. A little sprinkle of salt and pepper before roasting can enhance the flavor.
- Toasting pine nuts.: Toast the pine nuts in a dry skillet over medium heat for a few minutes until they are golden and fragrant. Keep an eye on them, as they can burn easily.
- Assembling the salad.: Combine the roasted pumpkin, toasted pine nuts, finely chopped red onion, and parsley in a large bowl. Mix the olive oil, vinegar, and sugar separately to make a dressing, then pour it over the salad and toss gently.
- Serving suggestion.: For best results, serve the salad immediately after assembling. If you need to prepare it in advance, store the components separately and combine them just before serving.
- Adding extra flavor.: Feel free to add a sprinkle of your favorite spices or herbs such as thyme or oregano for added depth of flavor.
This delightful Pumpkin, Pine Nut & Feta Salad offers a wonderful mix of textures and flavors. It's easy to prepare and makes for a nutritious and appealing dish that's sure to satisfy. Enjoy it fresh, and don't hesitate to tweak the seasoning to your liking!
| Nutrition Facts | |
|---|---|
| Serving Size | 140 grams |
| Energy | |
| Calories 120kcal | 6% |
| Protein | |
| Protein 3.93g | 3% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 1.23g | 3% |
| Sugar 4.39g | 4% |
| Fat | |
| Fat 14g | 17% |
| Saturated 2.82g | 9% |
| Cholesterol 10mg | - |
| Vitamins | |
| Vitamin A 440ug | 48% |
| Choline 16mg | 3% |
| Vitamin B1 0.10mg | 9% |
| Vitamin B2 0.23mg | 18% |
| Vitamin B3 1.10mg | 7% |
| Vitamin B6 0.14mg | 8% |
| Vitamin B9 30ug | 7% |
| Vitamin B12 0.19ug | 8% |
| Vitamin C 14mg | 16% |
| Vitamin E 1.81mg | 12% |
| Vitamin K 55ug | 46% |
| Minerals | |
| Calcium, Ca 81mg | 7% |
| Copper, Cu 0.25mg | 27% |
| Iron, Fe 1.52mg | 14% |
| Magnesium, Mg 36mg | 9% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 430mg | 13% |
| Selenium, Se 2.16ug | 4% |
| Sodium, Na 130mg | 9% |
| Zinc, Zn 1.21mg | 11% |
| Water | |
| Water 110g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Marinated feta
Quick and easy to make, this Mediterranean-inspired dish is a definite crowd-pleaser.
25 Mar 2025Spinach and scallion salad with lemon and olive oil
Ready in minutes for a quick and nutritious dining option.
27 Apr 2025Lemon & pine nut lamb patties
Try this easy-to-follow recipe for a taste of Mediterranean-inspired cuisine that’s sure to impress.
05 Mar 2025Potato, capsicum & eggplant frittata
Discover a delicious Potato, Capsicum & Eggplant Frittata recipe that'll make your taste buds dance! Made with fresh ingredients like onion, red pepper, potatoes, and eggplant, this savory dish is seasoned with garlic and oregano and perfect for breakfast, brunch, or dinner.
11 May 2025