Heart-Healthy Roasted Pumpkin Salad with Feta and Arugula

Elevate your mealtime with this irresistible Heart-Healthy Roasted Pumpkin Salad with Feta and Arugula, a dish that’s as nourishing as it is flavorful. Sweet, caramelized roasted pumpkin seasoned with a hint of warm cinnamon pairs beautifully with peppery arugula, creamy crumbled feta, and crunchy toasted pumpkin seeds. A light drizzle of honey-balsamic vinaigrette ties the flavors together for a perfectly balanced bite. This vibrant salad is perfect for a wholesome lunch, a dinner side, or even a festive gathering. Ready in under 45 minutes, it’s a simple yet sophisticated dish that celebrates fresh, nutrient-packed ingredients. Packed with fiber, antioxidants, and heart-friendly fats, this salad is a delicious way to support a healthy lifestyle while indulging in fall-inspired flavors.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 600 grams Pumpkin
• 2 tablespoons Olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 teaspoon Ground cinnamon
• 100 grams Arugula
• 100 grams Feta cheese
• 2 tablespoons Pumpkin seeds
• 1 tablespoon Balsamic vinegar
• 1 teaspoon Honey

Directions

Step 1

Preheat your oven to 200°C (390°F).

Step 2

Peel the pumpkin and cut it into 1-inch cubes.

Step 3

In a large bowl, toss the pumpkin cubes with olive oil, salt, black pepper, and ground cinnamon until evenly coated.

Step 4

Spread the pumpkin cubes on a baking sheet lined with parchment paper.

Step 5

Roast in the preheated oven for 25-30 minutes, turning them halfway through, until they are tender and slightly caramelized.

Step 6

While the pumpkin is roasting, prepare the salad base by washing and drying the arugula. Place it in a large serving bowl.

Step 7

Once the pumpkin is roasted, let it cool slightly before adding to the arugula.

Step 8

Crumble the feta cheese and sprinkle it over the salad.

Step 9

In a small, dry skillet, toast the pumpkin seeds over medium heat for 3-4 minutes until they begin to brown and pop, then remove from heat and let cool.

Step 10

Sprinkle the toasted pumpkin seeds over the salad.

Step 11

In a small bowl, whisk together the balsamic vinegar and honey to make the dressing.

Step 12

Drizzle the dressing over the salad just before serving and toss gently to combine all ingredients evenly.

Step 13

Serve the salad immediately as a refreshing and heart-healthy meal or side dish.

Nutrition Facts

Serving size	(872.9g)

Amount per serving	% Daily Value*
Calories	835.6

Total Fat 59.2g	0%
Saturated Fat 19.5g	0%
Polyunsaturated Fat 6.6g
Cholesterol 89mg	0%
Sodium 2361.3mg	0%
Total Carbohydrate 59.0g	0%
Dietary Fiber 6.5g	0%
Total Sugars 27.3g
Protein 28.1g	0%

Vitamin D 16IU	0%
Calcium 811.0mg	0%
Iron 8.9mg	0%
Potassium 2657.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.5%

Protein: 12.8%

Carbs: 26.8%