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. | |
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