Roasted pumpkin, asparagus, lentil & feta salad
Savor the rich flavors of our Roasted Pumpkin, Asparagus, Lentil & Feta Salad. This nutritious recipe combines tender roasted pumpkin, crisp asparagus, and hearty lentils, all seasoned with garlic and ground cumin, then topped with creamy feta cheese. A hint of vinegar and olive oil ties everything together for a delightful, wholesome salad perfect for any meal.
- 23 Jan 2025
- Cook time 30 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
This delicious and nutritious Roasted Pumpkin, Asparagus, Lentil & Feta Salad is a perfect blend of flavors and textures. It's a great choice for a healthy lunch or a light dinner that is not only satisfying but also easy to prepare. Packed with vitamins, minerals, and protein, this salad will quickly become a favorite in your household.
Ingredients:
Instructions:
Preheat your oven to 400°F (200°C).
- In a large bowl, toss the pumpkin cubes and sliced red onions with the short spray of cooking spray oil until evenly coated.
- Spread the pumpkin and onions on a baking sheet in a single layer.
- Place the baking sheet in the preheated oven and roast for about 20-25 minutes, or until the pumpkin is tender and starting to caramelize. Stir halfway through the roasting time for even cooking.
- While the pumpkin and onions are roasting, prepare the asparagus. Heat 1 tsp of olive oil in a large skillet over medium heat.
- Add the minced garlic and cook for about 30 seconds until fragrant.
- Add the asparagus pieces and cook for about 5-7 minutes until they are tender but still crisp. Stir occasionally.
- In a small bowl or jar, whisk together the 1 tbsp of vinegar, 2 tsp of ground cumin, and 1 tbsp of water. Set aside.
- In a large salad bowl, combine the roasted pumpkin, roasted red onions, cooked asparagus, and the drained lentils.
- Pour the vinegar dressing over the salad and toss gently to combine all the ingredients thoroughly.
- Sprinkle the crumbled feta cheese over the top of the salad.
- Gently toss the salad again to distribute the feta cheese evenly.
- Serve the salad warm or at room temperature.
Tips:
- Make sure to cut the pumpkin into even-sized cubes for consistent roasting.
- Toss the vegetables evenly with olive oil to ensure they roast evenly and don’t stick to the pan.
- For extra flavor, try adding fresh herbs like parsley or cilantro at the end.
- If you prefer a softer asparagus texture, you can blanch them for 2-3 minutes before roasting.
- Use pre-cooked lentils to save preparation time.
- Crumble the feta cheese just before serving to keep it fresh and flavorful.
In just a few simple steps, you've created a wholesome, tasty Roasted Pumpkin, Asparagus, Lentil & Feta Salad that's perfect for any occasion. Whether you're enjoying it as a main dish or a side, this salad is sure to impress with its vibrant colors and delightful flavors. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 620 grams |
| Energy | |
| Calories 310kcal | 15% |
| Protein | |
| Protein 18g | 13% |
| Carbohydrates | |
| Carbohydrates 50g | 15% |
| Fiber 15g | 38% |
| Sugar 16g | 16% |
| Fat | |
| Fat 7g | 8% |
| Saturated 2.99g | 10% |
| Cholesterol 16mg | - |
| Vitamins | |
| Vitamin A 1110ug | 124% |
| Choline 90mg | 16% |
| Vitamin B1 0.61mg | 51% |
| Vitamin B2 0.76mg | 59% |
| Vitamin B3 4.52mg | 28% |
| Vitamin B6 0.68mg | 40% |
| Vitamin B9 330ug | 82% |
| Vitamin B12 0.32ug | 13% |
| Vitamin C 40mg | 44% |
| Vitamin E 4.67mg | 31% |
| Vitamin K 72ug | 63% |
| Minerals | |
| Calcium, Ca 230mg | 18% |
| Copper, Cu 0.95mg | 105% |
| Iron, Fe 10mg | 93% |
| Magnesium, Mg 110mg | 26% |
| Phosphorus, P 480mg | 38% |
| Potassium, K 1730mg | 51% |
| Selenium, Se 11ug | 20% |
| Sodium, Na 230mg | 15% |
| Zinc, Zn 3.73mg | 34% |
| Water | |
| Water 540g | - |
| * 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
Roasted cherry tomatoes with fresh mint and olive oil
This easy recipe combines juicy tomatoes with a hint of mint, a touch of salt, and a dash of black pepper to create a vibrant and aromatic dish perfect for any meal.
27 Feb 2025Roasted cod with garlic croutons and tomato basil sauce
Perfect for a healthy and satisfying dinner.
28 Apr 2025Mediterranean rice tarts
Topped with grated Parmesan cheese, this delicious dish promises a delightful fusion of Mediterranean flavors in every bite.
07 Apr 2025Chicken with cherry tomatoes, olives and capers
Easy to prepare and bursting with fresh, wholesome ingredients, this dish is perfect for a quick weeknight dinner or a special weekend meal.
09 Feb 2025Lemon and garlic chicken kebabs
Perfectly grilled and served with warm pita bread and a sprinkle of fresh parsley, this dish is a delightful and healthy meal for any occasion.
03 Mar 2025Potato & feta pancakes with bbq grape tomato salad
A quick and tasty dish that's guaranteed to impress.
09 Feb 2025