This roasted beetroot and pumpkin salad is made with lentils, feta, spinach, roasted pumpkin seeds and a simple citrus dressing. It’s a delicious hearty side salad that can be enjoyed warm or cold. Recipe is vegetarian, nut free and can be made vegan.
Looking for a ridiculously delicious, easy and healthy autumn-inspired salad? I gotchu covered friends!
Granted I made this pumpkin beetroot salad in spring HA. So that just shows you can actually make it anytime of the year. It’s filled with just a few simple ingredients like lentils, baby spinach leaves, a simple but delicious citrus dressing and we actually roast the seeds FROM the pumpkin itself— absolute game changer!! Needless to say this is an amazing no-waste healthy recipe. You can really use any nut or seed you want like walnuts as well.
This makes for a great side dish for a meal. Or you can serve it as the main course with a bit of protein on top. I bet even some hardboiled eggs or grilled chicken would be absolutely delicious with this for a healthy and easy lunch. I hope you guys love this recipe as much as we do! We cannot wait to hear what you think. xo
Ingredients Needed
All you need to make this beetroot and pumpkin salad recipe are 10 simple ingredients. If needed, you can always swap the legumes/ seeds for a different type– use what you have!
- Beetroot
- Japanese pumpkin (kabocha squash)
- Lentils
- Feta cheese
- Spinach leaves
- Red onion
- Pumpkin seeds (from the pumpkin or use pepitas)
- Extra virgin olive oil
- Orange (I used a mandarin orange here!)
- Lemon
Recipe Modifications & Ingredient Swaps
- Can’t find Japanese pumpkins (also called kabocha squash) at your local grocery store? You can use butternut squash (the most similar) or another winter squash in it’s place. These winter squashes are often more commonly available!
- For a vegan version of this recipe – swap feta cheese for a non dairy alternative.
- The lentils can easily be swapped with another bean. Try cannellini beans, chickpeas or even quinoa.
- Homemade roasted pumpkin seeds can be swapped with regular store bought pepitas. Alternatively, I recommend using walnuts, almonds or pecans.
How to make this pumpkin and beetroot salad
Pumpkin seeds: If you want to roast the pumpkin seeds, remove them from the pumpkin and rinse thoroughly to remove any of the leftover goop from the pumpkin. Pat dry with a towel, arrange them on a small baking dish and lightly spray with olive oil. Bake for 20-30 minutes (this will depend on how big your seeds are), or until crisp and light golden brown.
Roast vegetables: Peel the beetroots and both the beets and pumpkin into ¾ inch cubes. Place onto the baking sheet and toss in olive oil, salt, and pepper. Spread in a single layer and roast in the oven for 30-35 minutes, until lightly browned and fork tender. Note: If you add too much oil the pumpkin will be soggy rather than crisp
Citrus dressing: whisking all the dressing ingredients together in a small bowl or shaking together in a jar with a lid. Set aside.
Serve: Add the spinach, onion, lentils and roasted vegetables to a large serving dish or mixing bowl. Top with roasted pumpkin seeds, feta cheese and drizzle with the dressing. Toss to combine well and serve!
Is this salad meant to be eaten warm or cold?
That’s totally your preference! You can add the roasted pumpkin and beetroot to the rest of the ingredients and eat it immediately (enjoying it warm). Or, you can prepare the ingredients in advance and enjoy it chilled or at room temperature.
How long will this recipe keep in the fridge?
This beetroot pumpkin salad will stay fresh for about 2-3 days in an airtight container in the fridge, although it is best enjoyed fresh. There’s no need to reheat the vegetables – simply enjoy it cold!
Pumpkin nutrition benefits
This orange veggie is an incredible source of vitamin A, with 1 cup of cooked pumpkin providing 245% of your daily needs! Pumpkin is also a good source of other micronutrients, like vitamin C, E, B2 (riboflavin), potassium, copper, manganese, and iron. With it’s vibrant orange colour, pumpkin is rich in carotenoids (e.g. beta-carotene), which act as antioxidants in the body.
Beetroot nutrition benefits
Beets are rich in betalains, which acts as an antioxidant and gives them their vibrant red colour! Just one cup of beetroot provides about 15% of your daily fibre needs, along with micronutrients like vitamin C, B6, magnesium, potassium, folate and iron. Additionally they are high in nitrates which converts into nitric oxide in your body. Nitric oxide helps to dilate your blood vessels, increase blood flow, improve exercise endurance, and even to lower blood pressure.
More Autumn/ Winter salad recipes:
Warm Cheesy Kale Mushroom Quinoa Salad
Moroccan Cauliflower with Coriander Yoghurt Sauce
Miso Glazed Pumpkin + Kale Salad
If you try this beetroot and pumpkin salad recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
Print
Roasted Beetroot & Pumpkin Salad
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 4 serves 1x
- Category: Salad, Side dish
- Method: Bake
- Cuisine: Mediterranean
Description
This roasted beetroot and pumpkin salad is made with lentils, feta, pumpkin seeds and a simple citrus dressing. It’s a delicious hearty side salad that can be enjoyed warm or cold. Recipe is vegetarian, nut-free, and can be vegan.
Ingredients
- 600g (about 1/4) Japanese pumpkin (kabocha squash), cut into cubes
- 2 medium beetroots, peeled + cut into cubes
- 1 tablespoon olive oil (for roasting)
- 4 cups baby spinach, packed
- 1/2 a red onion, thinly sliced
- 1 can lentils, rinsed
- 1/2 cup feta cheese, crumbled
- 1/3 cup pumpkin seeds (or pepitas)
- Salt + pepper, to taste
Citrus dressing:
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- 3 tablespoons orange juice
- Salt + pepper, to taste
Instructions
- Preheat the oven to 180C (fan-forced)/ 400F and line a large baking sheet with baking paper.
- If you want to roast the pumpkin seeds, remove them from the pumpkin and rinse thoroughly to remove any of the leftover goop from the pumpkin. Pat dry with a towel, arrange them on a small baking dish and lightly spray with olive oil. Bake for 20-30 minutes (this will depend on how big your seeds are), or until crisp and light golden brown. Alternatively roast some pepitas instead for 5 minutes.
- Place cubed beetroot and pumpkin onto the baking sheet and toss in olive oil, salt, and pepper. Spread in a single layer and roast in the oven for 30-35 minutes, until lightly browned and fork tender. If you add too much oil the pumpkin will be soggy rather than crisp.
- Make the citrus dressing by whisking all dressing ingredients together in a small bowl or shaking together in a jar with a lid. Set aside
- Add the spinach, onion, lentils and roasted vegetables to a large serving dish or mixing bowl. Top with roasted pumpkin seeds, feta cheese and drizzle with the dressing. Toss to combine well and serve!
Notes
- Storage: This salad will stay fresh for about 2-3 days in an airtight container in the fridge, although it is best enjoyed fresh. There’s no need to reheat the vegetables – simply enjoy it cold!
- Type of pumpkin: If you can’t find Japanese pumpkins (also called kabocha squash), use butternut squash or another winter squash in it’s place.
- Vegan version: swap feta cheese for a non dairy alternative.
- Lentils: can use another legume, like cannellini beans, chickpeas or even quinoa.
- Roasted pumpkin seeds: alternatively use regular store bought pepitas, walnuts or pecans.
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