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Pumpkin, Kale & Quinoa Salad



In Australia, pumpkin is often relegated to simply the Sunday Roast vegetable or Pumpkin Soup. Now I am not complaining about either of these uses, but the humble pumpkin is much more versatile – and nutritious – than we give it credit for. Not only does pumpkin contain good amounts of fibre, they are actually high in a powerful antioxidant called beta-caratone (also found in carrots), which our bodies convert to Vitamin A, and that is in turn used in our bodies for the following:

  • critical for good vision,
  • plays an important role in healthy bone growth,
  • is essential for reproduction,
  • plays a role in cell division and cell growth,
  • supports the immune system and skin health. 

This great receipe has an unusual yet welcome combination of sweet, salty and crunch and can be made into a more substantial meal by adding some grilled fish, chicken or tofu. Give it a try and send a photo of your creation to Instagram or Facebook and be sure to tag us @onetablelife so we can give you a shout out.

Roasted Pumpkin:

  • 1.5kg Jap or Butternut pumpkin, peeled, seeded and diced into 2cm cubes  (2 cups raw)
  • 2 tbsp olive oil
  • 2 tbsp maple syrup
  • 1 tsp chopped fresh thyme
  • season with salt & pepper to taste

Salad Dressing:

  • juice of 1/2 lemon
  • 1 tsp Dijon mustard
  • 5 tbsp honey
  • 2 tbsp red wine vinegar
  • 1/3 cup sunflower oil (or other light oil)
  • salt and pepper to taste

Salad:

  • 2 cups cooked Quinoa (this would be 2/3 cup uncooked quinoa - cook as per directions)
  • 1/2 cup dried sultanas
  • 1/2 bunch of kale (green, red or black), torn into small bit sized pieces
  • 1/3 cup crumbled feta cheese
  • 1/2 cup pumpkin seeds
  • salt and pepper to taste
  1. Preheat the oven to 200C (400F).  
  2. Toss all of the roast pumpkin ingredients together and spread on an oven tray lined with parchment paper.  Roast just until the pumpkin is tender, about 20-25 minutes. Cool.
  3. Combine the lemon, mustard, honey & red wine vinegar together in a small bowl and whisk to blend.
  4. While whisking, slowly add the oil in a steady stream.  Season with salt and pepper to taste.
  5. In a large bowl, toss together the quinoa, sultana's, kale & feta.  
  6. Add the roasted pumpkin and gently toss.  
  7. Add 1/2 of the salad dressing, toss and taste.  Add more depending on how you like your salad.  
  8. Top with the pumpkin seeds just before serving.  

 

We hope you enjoy your pumpkin and would love to hear more creative ways to use this yummy vegetable.

 

This receipe was inspired by http://fraichenutrition.com/

About the author

Judith has been a passionate organic foodie for more than 10 years.  She loves finding natural alternatives for anything from garden pests to cooking, from cleaning to skincare and is very honest about the idea that convenience is not always for the betterment of society.

Other passions for Judith include Ben, their 4 kiddos, her faith, camping and most things to do with gardens and salt water (not together!). 

Judith is also the co-founder of One Table, an organic food movement whose goals are to help others create healthy families, to recreate a fairer food system in Australia and globally, and to support farmers and producers who love what they do, which is giving back to the land by embracing organic and bio-dynamic practices. 

When Judith isn't writing blogs, doing the accounts, working in the One Table shop, or spinning the plates of a household of 6, she loves her hammock and a sassy Regency era novel.