Pumpkin & rocket salad
Delight in the flavors of fall with our Pumpkin & Rocket Salad recipe. Crafted with fresh arugula, roasted pumpkin, and a subtle sweetness from brown sugar, all brought together by a tangy olive oil and vinegar dressing. This easy-to-make salad is perfect for any meal!
- 12 Apr 2024
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 5 Ingredients
Pumpkin & rocket salad is a delightful and healthy dish that combines the nuttiness of roasted pumpkin with the peppery flavor of arugula. With a light dressing made from olive oil, vinegar, and a hint of brown sugar, this salad is both refreshing and satisfying. Perfect as a side dish or a light meal, it's easy to prepare and packed with nutrients.
Ingredients:
Instructions:
- Preheat your oven to 200°C (390°F).
- Peel and dice the pumpkin into small, bite-sized cubes.
- Place the diced pumpkin on a baking tray lined with parchment paper.
- Drizzle 1 tablespoon of olive oil over the pumpkin and toss to coat evenly.
- Roast the pumpkin in the preheated oven for about 20-25 minutes, or until tender and slightly caramelized. Stir halfway through to ensure even roasting.
- Remove from the oven and set aside to cool.
- In a small bowl, combine the remaining 1 tablespoon of olive oil, 2 tablespoons of vinegar, and 2 teaspoons of brown sugar.
- Whisk the ingredients together until the brown sugar is fully dissolved and the dressing is well mixed.
- In a large salad bowl, place the 5 cups of fresh arugula (rocket).
- Add the cooled roasted pumpkin cubes to the bowl.
- Drizzle the dressing over the salad.
- Gently toss the salad to ensure all ingredients are well coated with the dressing.
- Serve immediately to enjoy the fresh flavors.
- Optionally, you can garnish with toasted seeds or nuts for added crunch, or crumble some feta cheese on top for extra flavor.
Tips:
- Roasting the Pumpkin: Cut the pumpkin into even-sized chunks to ensure they roast evenly. Toss the pumpkin pieces in a bit of olive oil, salt, and pepper before roasting at 400°F (200°C) until tender and caramelized, about 25-30 minutes.
- Dressing: Whisk together the olive oil, vinegar, and brown sugar until the sugar is fully dissolved. Taste and adjust the seasoning with salt and pepper as needed.
- Mixing the Salad: Allow the roasted pumpkin to cool slightly before mixing it with the arugula. This prevents the arugula from wilting and maintains the salad's crisp texture.
- Add-ins: For extra flavor and texture, consider adding toasted seeds, nuts, or a sprinkle of feta cheese to your salad.
- Serving: Serve the salad immediately after mixing to enjoy the freshest flavors. If preparing in advance, keep the components separate and mix just before serving.
Enjoy your Pumpkin & rocket salad as a nutritious and flavorful addition to any meal. The combination of sweet roasted pumpkin and spicy arugula, all enhanced by a simple yet delicious dressing, makes this salad a must-try. Whether you're serving it as a side dish or a main course, it's sure to delight your taste buds and provide a healthy boost.
| Nutrition Facts | |
|---|---|
| Serving Size | 160 grams |
| Energy | |
| Calories 44kcal | 2% |
| Protein | |
| Protein 1.85g | 1% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 1.00g | 3% |
| Sugar 5g | 5% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.03g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 540ug | 60% |
| Choline 14mg | 2% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.15mg | 12% |
| Vitamin B3 0.80mg | 5% |
| Vitamin B6 0.09mg | 5% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 15mg | 16% |
| Vitamin E 1.38mg | 9% |
| Vitamin K 27ug | 24% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 1.35mg | 12% |
| Magnesium, Mg 27mg | 6% |
| Phosphorus, P 63mg | 5% |
| Potassium, K 510mg | 15% |
| Selenium, Se 0.46ug | 1% |
| Sodium, Na 9mg | 1% |
| Zinc, Zn 0.50mg | 5% |
| Water | |
| Water 140g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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