Carinthian Pumpkin Seed Oil Salad with Roasted Beets and Walnuts

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A vibrant salad featuring roasted beets, toasted walnuts, and a bright pumpkin seed oil dressing, inspired by regional Austrian flavors. This mediterranean-inspired salads ready in about 50 minutes pairs walnuts, chopped, mixed salad greens, pumpkin seed oil into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 220 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 35 min Serves 4 Mediterranean cuisine 220 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Toss 4 peeled and cubed medium beets with 1 tbsp olive oil and spread on a baking sheet. Roast for 30-35 minutes until tender and caramelized, turning halfway through.
  2. Step 2: While beets roast, toast 1/2 cup chopped walnuts in a dry skillet over medium heat for 4-5 minutes, stirring frequently until fragrant and slightly browned. Remove from heat.
  3. Step 3: In a small bowl, whisk together 3 tbsp pumpkin seed oil, 1 tbsp apple cider vinegar, 1 tsp honey, 1 tsp Dijon mustard, 1/2 tsp salt, and 1/4 tsp black pepper until the dressing is emulsified.
  4. Step 4: In a large bowl, combine 5 cups mixed salad greens with the warm roasted beets and toasted walnuts. Drizzle the pumpkin seed oil dressing over the salad and toss gently to coat.
  5. Step 5: Serve immediately as a fresh, earthy starter or side dish.

Equipment for this recipe

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Frequently asked questions

How long does Carinthian Pumpkin Seed Oil Salad with Roasted Beets and Walnuts take to make?

Total time is about 50 minutes (15 min prep + 35 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Carinthian Pumpkin Seed Oil Salad with Roasted Beets and Walnuts?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep walnuts, chopped from drying out.

Can I substitute ingredients in Carinthian Pumpkin Seed Oil Salad with Roasted Beets and Walnuts?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Carinthian Pumpkin Seed Oil Salad with Roasted Beets and Walnuts for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Carinthian Pumpkin Seed Oil Salad with Roasted Beets and Walnuts?

Mediterranean salads like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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