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    Home » Recipes » Salads

    Published: Oct 22, 2019 · Modified: Sep 9, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 6 Comments

    Pumpkin Quinoa Salad

    Jump to Recipe Print Recipe

    This roasted pumpkin quinoa salad combines all the fall flavours with pumpkin, spice and the best pop of sweetness from pomegranate seeds. Easy to make, it's a delicious fall lunch or light dinner!

    pumpkin quinoa salad in a light brown bowl with a bowl of pomegranate seeds in the background.

    Fall flavours are always delicious and so cosy! If you love pumpkin then you may like to see my pumpkin pesto soup and vegan pumpkin alfredo. Both fun and flavourful!

    This fall quinoa bowl is the perfect combination of healthy vegetables, plant-based protein from quinoa and the crunch of nuts and seeds. And the pomegranate gives such a nice sweetness. A vegan and gluten free bowl that makes for a tasty lunch or light dinner!

    Jump to:
    • Why you'll love this recipe
    • Ingredients
    • Swaps and variations
    • Step by step instructions
    • Recipe tips and notes
    • More fall recipes to enjoy
    • 📖 Recipe
    • 💬 Comments

    Why you'll love this recipe

    • Fall flavours - the pumpkin is roasted with hints of spice, which feels very seasonal!
    • Versatile - you can easily swap ingredients such as the nuts and seeds or herbs in and out for those you prefer or have to hand.
    • Healthy - packed with fresh vegetables, nuts, seeds and herbs.

    Ingredients

    individually labelled ingredients to make pumpkin quinoa salad including pumpkin seeds, pomegranate and ginger.

    All the ingredients and their quantities are set out in the recipe card below.

    Some notes on a few of them:

    • Pumpkin - choose fresh produce, without bruising or wrinkles.
    • Quinoa - I tend to use white quinoa but you can also use a quinoa blend.
    • Sweet paprika - this flavours the pumpkin. I like the Szeged sweet paprika.
    • Pumpkin seeds and pistachios - you want to use unsalted nuts and seeds, and those that have not been roasted or have added flavouring.

    Swaps and variations

    Swap pumpkin for squash. The salad will be delicious with other forms of squash such as butternut squash or gem squash.

    Swap parsley for cilantro. Both work so well as fresh and light flavours for the bowl.

    Add cheese. If it works for you, then a little cheese such as creamy mozzarella or a goat's cheese would be a nice addition.

    Add more toppings! Love a nice sweetness? Top with an extra sprinkle of pomegranate seeds. All about the crunch of nuts and seeds? More pumpkin seeds and pistachios will make it a heartier dish!

    Step by step instructions

    Just a few steps to make this fall salad, and all are easy to do:

    pumpkin cubes roasting on a baking tray labelled number one.
    quinoa cooking in a pot labelled number two.

    Step 1

    Roast the pumpkin. Dice the pumpkin into bite-size pieces. Personally I like to peel mine, but it isn't necessary. Scatter on your baking tray and drizzle with olive oil. Then sprinkle with sweet paprika, salt and black pepper (image 1).

    Step 2

    Cook the quinoa. Add to a pot and cook according to packet instructions (image 2).

    pumpkin seeds in a small black skillet labelled number three.
    ingredients for pumpkin quinoa salad in a glass bowl labelled number four.

    Step 3

    Dry toast the pumpkin seeds. Add the seeds to a dry skillet (without oil) and cook on a gentle heat until they start to very slightly brown and pop (image 3).

    Step 4

    Combine the salad ingredients. Add all the ingredients to a bowl and stir to combine (image 4). Drizzle over the dressing, and add any extra toppings you like. Serve and enjoy!

    Recipe tips and notes

    • Peeling or not peeling the pumpkin (or squash) is to personal choice. I prefer to peel, but it isn't necessary if you like the skin on.
    • Make sure the quinoa has cooked such that it has turned from a hard seed to a softer seed with the 'tails' out.
    • Be sure to use unsalted nuts and seeds, as that wouldn't likely taste too good!
    • Toast the pumpkin seeds in a dry pan, so without any oil.
    pumpkin quinoa salad in a light brown bowl next to a bowl of pomegranate seeds and cutlery.

    More fall recipes to enjoy

    Enjoy seasonal produce with these sweet and savoury fall recipes, including my popular pumpkin spice oatmeal cookies. Some recent recipes to enjoy:

    • parsnip and ginger soup in a white bowl garnished with fresh herbs with a spoon in it next to ginger and garlic.
      Parsnip and Ginger Soup
    • butternut squash cubes in a white bowl on a beige striped cloth next to a spoon.
      Air Fryer Frozen Butternut Squash
    • two pear halves on a white plate on a blue cloth next to pears.
      Easy Air Fryer Pears (Vegan)
    • oat milk rice pudding in a cream bowl on a beige cloth next to pears and a spoon.
      Oat Milk Rice Pudding (Refined Sugar Free)

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    📖 Recipe

    pumpkin quinoa salad in a light brown bowl on a beige cloth next to fresh parsley.

    Pumpkin Quinoa Salad

    Claire
    This roasted pumpkin quinoa salad is full of the flavours of fall. Perfect for a healthy and cosy lunch or light dinner, as a vegan and gluten free dish!
    5 from 1 vote
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Dinner, Lunch, Main Dish, Salad
    Cuisine American, British
    Servings 2 servings
    Calories 423 kcal

    Equipment

    • Skillet
    • Pot
    • Sieve

    Ingredients
      

    • 3 cups pumpkin peeled, diced
    • ¼ cup quinoa dry weight
    • 1 teaspoon olive oil
    • 1 teaspoon sweet paprika
    • 1 cup arugula
    • 1 tablespoon pumpkin seeds
    • 1 tablespoon pistachios
    • 2 tablespoon parsley diced
    • 2 tablespoon pomegranate seeds
    • pinch salt
    • pinch black pepper

    For the ginger dressing

    • 3 tablespoon extra virgin olive oil
    • 1 tablespoon apple cider vinegar
    • 1 garlic clove minced or finely diced
    • 1 tablespoon fresh ginger finely diced
    • pinch salt
    • pinch black pepper

    Instructions
     

    • Preheat the oven to 200C / 390F and line a baking tray with parchment paper.
    • Once the oven is to temperature add the pumpkin to the baking tray, drizzle over the olive oil and sprinkle over the sweet paprika, salt and black pepper. Toss so that the pumpkin is evenly coated. Bake for 30 minutes or until fork tender.
    • Cook the quinoa according to packet instructions.
    • Dry toast the pumpkin seeds by adding to a dry skillet (without oil) and frying on a low heat until they start to very slightly brown and pop, about 4-5 minutes. Toss occasionally to prevent burning.
    • Make the dressing by combining the ingredients, and stirring well. Taste test and adjust to preference.
    • Combine all the ingredients in your serving bowl and drizzle on the dressing. Top with a little more herbs or pomegranate if you like, then serve immediately and enjoy!

    Notes

    • It is to personal preference whether you peel the pumpkin or not. Personally I tend to at times, but not others.
    • Other forms of squash such as butternut squash can be used as a swap for pumpkin.
    • Dry toast the pumpkin seeds, so without any oil.
    • Be sure to use unsalted nuts and seeds.
    • If you like a sweeter dressing, add a touch of maple syrup.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Histamine Intolerance Group (SIGHI) food list for histamine
    All ingredients score a 0 on the SIGHI food list, with the exception of:
    • arugula isn't scored on the SIGHI food list. Use a different salad leaf if you prefer.
    • black pepper, which scores 2 although SIGHI states that small amounts are tolerated. Omit if you prefer.
    • pumpkin rates as low histamine on the SIGHI list, but as high histamine on some other lists.
    • apple cider vinegar, which scores 1.
    • garlic, which scores 1.
    • ginger, which scores 1.

    Nutrition

    Calories: 423kcalCarbohydrates: 33gProtein: 9gFat: 31gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 20gTrans Fat: 0.01gSodium: 11mgPotassium: 970mgFiber: 5gSugar: 8gVitamin A: 15902IUVitamin C: 25mgCalcium: 86mgIron: 4mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    More Easy & Flavourful Salads

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      Air Fryer Romaine Lettuce
    • pesto orzo salad on a white plate next to red apples and a cream striped cloth.
      Pesto Orzo Salad
    • mango cucumber salad in a white bowl next to fresh cilantro leaves.
      Mango Cucumber Salad
    • cucumber beetroot salad on a white plate with a silver spoon next to a bowl of pumpkin seeds.
      Cucumber Beetroot Salad

    Reader Interactions

    Comments

    1. Katie Clark says

      August 26, 2020 at 1:02 am

      I love the spices you put together here! Sounds great. Definite keeper for future meal.

      Reply
      • throughthefibrofog says

        August 26, 2020 at 8:03 am

        Really hope you like it!

        Reply
    2. The Sickly Mama says

      August 24, 2020 at 6:53 pm

      Ooh this looks amazing! Will have to give it a try.

      Reply
      • throughthefibrofog says

        August 24, 2020 at 7:06 pm

        thanks! And hope you like it 🙂

        Reply
    3. Shruti Chopra says

      August 24, 2020 at 1:46 pm

      I love such bowls - they're so wholesome with the nutrients we need. I think with this bowl I'll probably be more greedy because the combination of zucchini, bell peppers and pumpkin seem like my kind of flavours!

      Reply
      • throughthefibrofog says

        August 24, 2020 at 5:19 pm

        I love a bowl too! As you say, it's fun to have all the flavours and super healthy too!

        Reply

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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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