Roasted Pumpkin and Quinoa Salad with Toasted Seeds
A nutritious vegetarian salad combining sweet roasted pumpkin with fluffy quinoa and crunchy toasted seeds, dressed in a tangy vinaigrette. This mediterranean-inspired vegetarian (vegetarian) ready in about 50 minutes pairs pumpkin, peeled and cubed, divided olive oil, quinoa for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.
Ingredients
- 3 cups pumpkin, peeled and cubed
- 3 tbsp divided olive oil
- 1 cup quinoa
- 2 cups water
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/4 small, finely diced red onion
- 1/4 cup chopped fresh parsley
- 3 tbsp lemon juice
- 1 tbsp honey
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
- Step 1: Preheat oven to 400°F. Toss 3 cups peeled and cubed pumpkin with 2 tbsp olive oil and 1/2 tsp salt. Spread on a baking sheet and roast for 25-30 minutes until tender and caramelized.
- Step 2: Meanwhile, rinse 1 cup quinoa under cold water. In a medium saucepan, combine quinoa and 2 cups water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and let cool.
- Step 3: In a dry skillet over medium heat, toast 1/4 cup pumpkin seeds and 1/4 cup sunflower seeds for 3-4 minutes until golden and fragrant, stirring frequently.
- Step 4: In a small bowl, whisk together 1 tbsp honey, 3 tbsp lemon juice, 1 tbsp olive oil, 1 tsp salt, and 1/2 tsp black pepper to create the dressing.
- Step 5: In a large bowl, combine roasted pumpkin, cooked quinoa, toasted seeds, 1/4 small finely diced red onion, and 1/4 cup chopped fresh parsley. Pour dressing over and toss gently to combine. Serve at room temperature or chilled.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Roasted Pumpkin and Quinoa Salad with Toasted Seeds 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 Roasted Pumpkin and Quinoa Salad with Toasted Seeds?
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 pumpkin, peeled and cubed from drying out.
Can I substitute ingredients in Roasted Pumpkin and Quinoa Salad with Toasted Seeds?
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 Roasted Pumpkin and Quinoa Salad with Toasted Seeds 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.
Is Roasted Pumpkin and Quinoa Salad with Toasted Seeds vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
