Roasted Pumpkin and Quinoa Salad with Toasted Seeds

By AislePrompt Editorial · Published 2026-06-02 · Updated 2026-06-02

A nutritious vegetarian salad combining sweet roasted pumpkin with fluffy quinoa and crunchy toasted seeds, dressed in a tangy vinaigrette. This Mediterranean-inspired vegetarian recipe, ready in about 50 minutes, pairs pumpkin, peeled and cubed, 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

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Instructions

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.