Make this fall Special with this Roasted Pumpkin Spinach Salad that is incredibly tasty, flavourful, rich in Vitamin A, C, iron, calcium, proteins, and good fats. Could you resist a palatable Pumpkin Salad garnished with peanuts and sesame?
Trust me, this healthy vegan salad won’t disappoint you and would help you meet your weight-loss goals.
This Roasted Pumpkin Spinach Salad is a gluten-free vegan salad recipe to make a delicious salad comprising of the richness of sesame, spinach, bell peppers, onions, radish flavored with peanuts, and roasted in mustard oil.
There can be several variations of this pumpkin salad with feta, chickpea or with beetroot, or pumpkin couscous salad. The choices are endless. It all depends entirely on your taste and preference.
I had not imagined that salads with pumpkin can be so appetizing. I am a pumpkin lover and love pumpkin desserts and savory pumpkin food. This salad with roast Pumpkin brings me closer to Pumpkin dishes.
Ingredients Overview
This Pumpkin Spinach Salad has easily available ingredients. As always I say, use your local produce as your country’s farmer deserves that. If my recipe says Spinach and you have Kale, you may use it to make Pumpkin Kale salad.
Grab all your fresh veggies and greens: onion, radish, carrots, spinach, bell pepper, orange pumpkin, and any other you love to mix with these.
That’s what we need. A little oil: I have used mustard oil as it gives a strong taste to the salad. If you dislike that, you may use olive oil.
For garnishing the salad, I have used Sesame and peanuts. You may add pecans, almonds to make it a more crunchy salad. You may also top it with a little mustard sauce, maple syrup, or honey. (With honey, be careful not to heat it or add it over hot food as heating honey makes it toxic).
Recipe Insights
The recipe for this spinach and pumpkin salad is easy and totally adjustable as per your taste. Chop the pumpkin in large wedges. Similarly, chop bell peppers, onions, radish as desired. I have made thin slices of spinach. Make sure to sort and wash spinach leaves before using them.
Take a baking tray and place all veggies on it. Spread little oil over them along with sesame.
Mine was a small baking tray as I don’t have an oven. I use an old OTG. So I had to bake them in two batches. Spread them on a baking tray with some gaps. Reverse them after a few min. It takes about 15 minutes max. if OTG is preheated for 10 minutes. My guess is the oven takes a little longer than OTG. We just wish to have a little crunchy veggie here.
Those who don’t wish to use the oven may roast directly on a stove burner.
Yes! I did that for another recipe and I roasted bell peppers directly on the burner. But then you cant chop them. Take large pieces and apply little oil with your hands and roast them. Use tongs to change their sides.
Once roasting is done, you may take a large bowl and mix everything well. Add sesame, lemon juice, and peanuts. Feel free to add honey or maple syrup.
What to Team with this Pumpkin Salad?
You will love this salad as a light lunch and can be had with:
Frequently Asked Questions
Yes, this salad is good for 3 days in the refrigerator in areas with winter.
Yes, for busy people making this salad in advance is really an option. You may roast the veggies and store them in tight-lid containers in the refrigerator and mix them with spices the next day.
Well, I avoid using raw pumpkin or greens in the salad. That’s why spinach is also cooked for a few minutes in this recipe. However, one may definitely steam pumpkin. Since pumpkin becomes too mushy after one whistle in a pressure cooker, you may either hot boil in a large pan for about 10 min (that gives a crunchy texture to pumpkin) or make a mashed pumpkin salad.
Yes. Make sure to wash spinach carefully. Being an Indian, my instinct is to cook everything and I totally get you. If you like raw spinach, feel free to add them at the last step of mixing.
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Roasted Pumpkin Spinach Salad {Gluten Free Vegan Salads}
Equipment
- Chopping board
- OTG/Oven
- Mixing bowl
Ingredients
- 250 gm Orange peel Pumpkin can use any pumpkin that is locally available
- 1 cup sorted, chopped, washed spinach Kale is a substitute
- 1 large red bell pepper use any bell pepper
- 1 large radish
- 1 medium onion
- 2 tsp Sesame
- 8-10 piece peanuts can use pecan/walnut/almonds
- 1/2 tsp mustard oil Can use olive oil
- a pinch salt
- 1 tsp lemon juice
Instructions
- Gather all the veggies. Make sure to wash them under running water.
- Chop the pumpkin and bell peppers in small and thin wedges, onion and radish in long slices, Spinach in long thin strands. Place them on baking tray with gap and apply little oil and spread sesame over it.
- I roasted in preheated (10 min at 100°) OTG at 250° for 10 min. Since I had one tray and the small one, I had baked in two batches. You may do it in one go. Just be careful with spinach as it would be done sooner than others. You may take it out after 5 min.The Oven might take a bit longer than OTG.
- The pumpkin and onion would be a bit soft after roasting.
- The bell peppers are a bit crunchy after roasting. Spinach has lost some water and appears dark. You may have it raw if you like it that way.
- Take a large bowl and start adding roasted veggies to it. Top them with sesame, peanuts, lemon juice, and a little salt.
- If you wish to add maple syrup or honey, add it here. Remember to add honey when the salad is not so hot and has attained room temperature.Enjoy this crunchy nutty Roasted Pumpkin Spinach Salad!
Notes
| Nutrition Facts | |
|---|---|
| Serving size: 1 small bowl | |
| Servings: 2 | |
| Amount per serving | |
| Calories | 119 |
| % Daily Value* | |
| Total Fat 4.8g | 6% |
| Saturated Fat 0.7g | 4% |
| Cholesterol 0mg | 0% |
| Sodium 38mg | 2% |
| Total Carbohydrate 17.6g | 6% |
| Dietary Fiber 3.8g | 14% |
| Total Sugars 6.3g | |
| Protein 4.4g | |
| Vitamin D 0mcg | 0% |
| Calcium 89mg | 7% |
| Iron 2mg | 13% |
| Potassium 611mg | 13% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
- You may add raw spinach, raw radish to this recipe. Make sure to wash spinach thoroughly.
- If Oven is to be used, increase the time by 5-10 minutes for those steps where OTG is mentioned.
- This recipe can be easily scaled up to double or triple.
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- Roasted Pumpkin Spinach Salad | How to make Gluten-Free Vegan Salads
- Veg Greek Salad Recipe | Easy Weight-Loss Salad with Feta
- Mashed Potatoes Salad with Moong sprouts | How to make Low-Calorie Salads
- Apple Cucumber Mint Salad | How to make Weight-Loss Salads
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- Healthy Vegetarian Breakfast Recipes for Weight Loss (Easy, Egg free & Low Calorie)
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First try of a pumpkin recipe (roast pumpkin salad), and I’m a convert 😀 Turned out yummy and healthy, was a hit with family and friends.
Thanks Amol for sharing this! I am so glad to know that salad turned out well for you!