Mediterranean Diet Oven-Baked Pumpkin with Herbs
Infused with the vibrant flavors of the Mediterranean, this oven-baked pumpkin recipe combines wholesome simplicity with gourmet appeal. Soft wedges of pumpkin, their skin-on texture caramelizing beautifully in the oven, are tossed in a fragrant blend of extra-virgin olive oil, fresh rosemary, thyme, garlic, and a burst of bright lemon zest. Finished with a sprinkle of fresh parsley for a herbaceous finish, this dish is as visually stunning as it is delicious. Perfect as a healthy side dish or a light vegetarian main, this recipe aligns seamlessly with the Mediterranean diet, offering a nutrient-rich option for cozy autumn dinners or elegant holiday spreads. Ready in under an hour with just 15 minutes of prep, this seasonal favorite is easy, flavorful, and destined to become a staple in your kitchen.
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Ingredients
- 1 medium (about 3 pounds) pumpkin
- 3 tablespoons extra-virgin olive oil
- 2 teaspoons fresh rosemary
- 2 teaspoons fresh thyme
- 3 cloves garlic
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 1 teaspoon lemon zest
- 2 tablespoons parsley
Directions
Step 1
Preheat the oven to 400°F (200°C).
Step 2
Cut the medium pumpkin in half, remove seeds, and then cut into wedges, leaving the skin on.
Step 3
In a large bowl, combine 3 tablespoons of extra-virgin olive oil, 2 teaspoons of chopped fresh rosemary, 2 teaspoons of chopped fresh thyme, 3 minced garlic cloves, 1 teaspoon of sea salt, 0.5 teaspoon of black pepper, and 1 teaspoon of lemon zest.
Step 4
Add the pumpkin wedges to the bowl and toss well until they are evenly coated with the olive oil and herb mixture.
Step 5
Place the coated pumpkin wedges on a baking sheet lined with parchment paper.
Step 6
Bake in the preheated oven for 35-40 minutes, or until the pumpkin is tender and slightly caramelized.
Step 7
Remove from the oven and sprinkle 2 tablespoons of freshly chopped parsley over the baked pumpkin.
Step 8
Serve warm as a nutritious side dish or a light main for a Mediterranean diet-friendly meal.
Nutrition Facts
| Serving size | (1427.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 733.3 |
| Total Fat 42.0g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2346.3mg | 0% |
| Total Carbohydrate 93.3g | 0% |
| Dietary Fiber 8.1g | 0% |
| Total Sugars 38.3g | |
| Protein 14.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 327.8mg | 0% |
| Iron 12.0mg | 0% |
| Potassium 4731.6mg | 0% |
Source of Calories