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!

  • 13 Mar 2025
  • Cook time 15 min
  • Prep time 10 min
  • 10 Servings
  • 8 Ingredients

Pumpkin, pine nut & feta salad

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:

1/2 cup pine nuts
80g
8 cups pumpkin
960g
1 red onion
160g
1/2 cup fresh parsley
30g
1/4 cup olive oil
60g
2 tbsp vinegar
30g
1 tsp sugar
5g
1/2 cup feta cheese
120g

Instructions:

1. Preheat Oven:
Preheat your oven to 400°F (200°C).
2. Roast Pumpkin:
- 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.
3. Toast Pine Nuts:
- 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.
4. Prepare Dressing:
- 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.
5. Assemble Salad:
- 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.
6. Add Feta:
- Crumble the feta cheese over the top of the salad.
- Give the salad one final gentle toss to incorporate the feta.
7. Serve:
- 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 Size140 grams
Energy
Calories 120kcal6%
Protein
Protein 3.93g3%
Carbohydrates
Carbohydrates 10g3%
Fiber 1.23g3%
Sugar 4.39g4%
Fat
Fat 14g17%
Saturated 2.82g9%
Cholesterol 10mg-
Vitamins
Vitamin A 440ug48%
Choline 16mg3%
Vitamin B1 0.10mg9%
Vitamin B2 0.23mg18%
Vitamin B3 1.10mg7%
Vitamin B6 0.14mg8%
Vitamin B9 30ug7%
Vitamin B12 0.19ug8%
Vitamin C 14mg16%
Vitamin E 1.81mg12%
Vitamin K 55ug46%
Minerals
Calcium, Ca 81mg7%
Copper, Cu 0.25mg27%
Iron, Fe 1.52mg14%
Magnesium, Mg 36mg9%
Phosphorus, P 140mg11%
Potassium, K 430mg13%
Selenium, Se 2.16ug4%
Sodium, Na 130mg9%
Zinc, Zn 1.21mg11%
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.

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