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A dreamy Fall salad that will nourish your gut

Updated: Dec 7, 2023




Not only, this pumpkin salad is rich in so many nutrients, it will keep you satisfied and happy throughout the day. It's my favorite meal that combines healthy fiber, tons of antioxidants and plant-based protein.

"My go-to-salad when I feel down"– Sis, Founder of Luna.

Nutritious Fall salad


Ingredients

  • 2 cups of cubed pumpkin

  • 2-4 cups of mixed green leaves (such as spinach, arugula, and kale)

  • 1 cup of cooked and cooled lentils or chickpeas

  • 1/2 cup of pumpkin seeds or sunflower seeds

  • 1/4 cup of pomegranate seeds

  • Dried cranberries or Goji-berry to garnish


For the Dressing:

  • 3 tablespoons extra virgin olive oil

  • 2 tablespoons balsamic vinegar

  • 1 tablespoon honey

  • Salt and pepper to taste

Instructions:

  1. Preheat the Oven: Preheat your oven to 200°C.

  2. Prepare the Pumpkin:

Peel and cut the pumpkin into pieces (I like slices)

3. Roast the Pumpkin:

  • Place the pumpkin slices on a baking sheet lined with parchment paper.

  • Drizzle with olive oil and sea salt (option to add Rosemary).

  • Roast in the preheated oven for about 20-25 minutes or until the pumpkin is tender and slightly caramelized.

4. Prepare the Salad:

  • In a large salad bowl, combine the mixed green leaves, cooked lentils, roasted pumpkin , pumpkin seeds, and pomegranate seeds.


5. Make the Dressing:

* In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, honey, salt, and pepper. Adjust the seasoning to your taste.


6. Assemble the Salad:

  • Drizzle the dressing over the salad and toss gently until all the ingredients are well coated.

7. Serve:

  • Serve the roasted pumpkin salad immediately, garnishing with extra pumpkin seeds, pomegranate seeds and feta cheese crumbs, if desired.



Health benefits

This Roasted Pumpkin Salad is not only delicious, but also packed with nutritional benefits, making it a healthy choice. Here are some reasons why:

  1. Rich in Nutrients:

    • Pumpkin is a nutrient-dense food, high in vitamins A and C, potassium, and fiber. These nutrients contribute to overall health, supporting immune function, vision, and heart health.


  1. High in Fiber:

    • The inclusion of mixed green leaves, lentils, and pumpkin provides a good amount of dietary fiber. Fiber aids in digestion, helps maintain a healthy weight, and supports heart health.


  1. Protein from Lentils:

    • Lentils are an excellent plant-based source of protein. Protein is essential for building and repairing tissues, supporting muscle health, and keeping you feeling full and satisfied.


  1. Healthy Fats:

    • The use of olive oil in both the pumpkin marinade and dressing provides healthy monounsaturated fats. These fats are heart-healthy and can help improve cholesterol levels.


  1. Antioxidant-Rich:

    • Pomegranate seeds are rich in antioxidants, particularly polyphenols. Antioxidants help protect the body's cells from damage caused by free radicals, contributing to overall health and reducing inflammation.


  1. Balanced Macronutrients:

    • The combination of pumpkin, lentils, seeds, and greens creates a well-balanced mix of carbohydrates, proteins, and fats. This balance helps provide sustained energy and supports various bodily functions.



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