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.
- 21 Apr 2024
- 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 | 12% |
| 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 | 0% |
| 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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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