Warm pumpkin and brown lentil salad

Delight in a cozy Warm Pumpkin and Brown Lentil Salad, featuring roasted pumpkin, hearty lentils, crisp arugula, and savory parmesan, all tossed in a tangy vinaigrette. Perfect for a nutritious and flavorful meal.

  • 03 Mar 2025
  • Cook time 35 min
  • Prep time 15 min
  • 4 Servings
  • 8 Ingredients

Warm pumpkin and brown lentil salad

Welcome to a delightful and nutritious recipe: Warm Pumpkin and Brown Lentil Salad. This dish combines the natural sweetness of roasted pumpkin with the earthy richness of brown lentils, all tied together with the peppery freshness of arugula and a hint of tangy vinegar and savory parmesan. Perfect for a filling lunch or a light dinner, this salad offers a wonderful mix of flavors and textures that are sure to please your palate.

Ingredients:

8 cups pumpkin
960g
1 short spray cooking spray oil
0.30g
2 tbsp olive oil
27g
1 red onion
160g
1 can canned lentils
400g
2 tbsp vinegar
30g
6 cups arugula
120g
1/2 cup grated parmesan cheese
40g

Instructions:

1. Preheat Oven: Preheat your oven to 400°F (200°C).
2. Prepare Pumpkin: Spread the cubed pumpkin on a baking sheet. Lightly spray with cooking spray oil. Toss to coat evenly. Roast for about 25-30 minutes or until the pumpkin is tender and slightly caramelized, turning once halfway through.
3. Cook Onion: In a large skillet, heat the olive oil over medium heat. Add the finely sliced red onion and sauté until the onion becomes soft and translucent, about 5-7 minutes.
4. Add Lentils: Add the drained and rinsed lentils to the skillet with the onions. Stir well to combine and cook for another 3-4 minutes, allowing the lentils to warm through.
5. Combine Ingredients: Once the pumpkin is ready, add it to the skillet with the onion and lentil mixture. Pour in the vinegar and stir gently to combine all the ingredients. Cook for another 2-3 minutes to allow the flavors to meld together.
6. Prepare Salad Base: Place the arugula in a large salad bowl or serving platter.
7. Assemble Salad: Spoon the warm pumpkin, onion, and lentil mixture over the arugula.
8. Add Cheese: Sprinkle the grated Parmesan cheese evenly over the salad.
9. Serve: Toss gently to combine all ingredients and serve immediately while warm.

Tips:

- Choose the right pumpkin: Opt for a sugar pumpkin or a kabocha squash for this recipe. They have a sweeter taste and a smoother texture compared to regular pumpkins.

- Properly prepare the pumpkin: Peel the pumpkin, remove the seeds, and cut it into even-sized cubes. This ensures that the pumpkin cooks uniformly.

- Roasting the pumpkin: Spray the pumpkin cubes lightly with cooking spray oil before roasting to get a nice caramelized exterior. This enhances the sweetness and flavor of the pumpkin.

- Rinse the lentils: Ensure you rinse and drain the canned lentils well to remove any excess salt and preservatives, giving you a fresher taste.

- Layering the salad: To keep the arugula from wilting too quickly, layer it just before serving. This helps maintain its crunch and peppery flavor.

- Serving the salad: This salad is best served warm. However, storing leftovers is easy—just keep the pumpkin and lentil mix separate from the arugula and parmesan, and combine when ready to eat.

We hope you enjoy making and eating this Warm Pumpkin and Brown Lentil Salad as much as we do. The combination of roasted pumpkin, lentils, fresh arugula, and savory parmesan creates a wonderful harmony of flavors and textures. It's a fantastic way to incorporate more vegetables and plant-based proteins into your diet. Bon appétit!

Nutrition Facts
Serving Size430 grams
Energy
Calories 250kcal12%
Protein
Protein 16g10%
Carbohydrates
Carbohydrates 44g12%
Fiber 10g28%
Sugar 11g11%
Fat
Fat 10g12%
Saturated 2.72g9%
Cholesterol 9mg-
Vitamins
Vitamin A 1080ug120%
Choline 60mg11%
Vitamin B1 0.32mg27%
Vitamin B2 0.41mg31%
Vitamin B3 2.65mg17%
Vitamin B6 0.40mg24%
Vitamin B9 260ug64%
Vitamin B12 0.14ug6%
Vitamin C 30mg34%
Vitamin E 2.84mg19%
Vitamin K 36ug31%
Minerals
Calcium, Ca 210mg16%
Copper, Cu 0.61mg67%
Iron, Fe 6mg53%
Magnesium, Mg 90mg21%
Phosphorus, P 380mg31%
Potassium, K 1400mg41%
Selenium, Se 7ug13%
Sodium, Na 190mg13%
Zinc, Zn 2.68mg24%
Water
Water 360g-
* 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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