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Pumpkin Salad with Feta and Walnuts

Pumpkin Salad with Feta and Walnuts

iamwinfred
This Pumpkin Salad with Feta and Walnuts celebrates the best fall flavors in one delicious bowl. Sweet, caramelized roasted pumpkin cubes balance perfectly with salty crumbles of feta cheese and peppery arugula, while toasted walnuts add a satisfying crunch. A simple maple balsamic dressing ties everything together with just the right amount of sweetness and tang, making this salad both restaurant-worthy and easy to prepare.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Salad
Cuisine American
Servings 4 servings
Calories 385 kcal

Equipment

  • Large baking sheet
  • Parchment paper
  • Large mixing bowl
  • Small bowl for dressing
  • Whisk
  • Sharp knife
  • Cutting board

Ingredients
  

For the Salad

  • 2 lbs pumpkin or butternut squash 907g, cubed into 1-inch pieces
  • 6 cups arugula or mixed greens about 120g
  • 1 cup feta cheese about 150g, crumbled
  • 3/4 cup walnuts about 90g, toasted and chopped
  • 1/2 red onion thinly sliced
  • 3 tablespoons olive oil for roasting
  • 1 teaspoon ground cinnamon
  • salt and pepper to taste

For the Maple Balsamic Dressing

Instructions
 

  • Preheat oven to 400°F (200°C) and line a large baking sheet with parchment paper. Peel and cube the pumpkin into 1-inch pieces.
  • Toss pumpkin cubes with 3 tablespoons olive oil, salt, pepper, and ground cinnamon until evenly coated, then spread in a single layer on the prepared baking sheet.
  • Roast for 20-25 minutes, flipping halfway through, until tender with golden brown edges. Let cool to room temperature.
  • Toast walnuts in a dry skillet over medium heat for 5-7 minutes, stirring frequently, until fragrant. Transfer to a plate to cool, then roughly chop.
  • Thinly slice the red onion and soak in cold water for 5 minutes to mellow the sharp flavor. Drain and pat dry.
  • Whisk together 1/4 cup olive oil, balsamic vinegar, maple syrup, salt, and pepper until emulsified and slightly thickened.
  • Place arugula in a large serving bowl and top with cooled roasted pumpkin, crumbled feta, toasted walnuts, and sliced red onion.
  • Drizzle the maple balsamic dressing over the salad just before serving, toss gently to coat, and serve immediately while the pumpkin is slightly warm.

Notes

  • Don't skip the parchment paper—it prevents sticking and makes cleanup easier.
  • Cut uniform 1-inch cubes so the pumpkin roasts evenly without burning.
  • Let the roasted pumpkin cool slightly before assembling to avoid wilting the greens.
  • Use fresh arugula for the best peppery bite that pairs with the sweet pumpkin.
  • Buy feta packed in brine for a creamier texture and more complex flavor than pre-crumbled versions.
  • Toast walnuts fresh—pre-toasted nuts can taste stale and lose their crunch.
  • Dress the salad just before serving to keep the greens crisp and prevent sogginess.
  • Store components separately: roasted pumpkin up to 4 days refrigerated, toasted walnuts up to 1 week at room temperature, dressing up to 5 days refrigerated.
  • Swap feta for goat cheese, blue cheese, or aged parmesan; swap walnuts for pecans, almonds, or pepitas.
  • Butternut squash works beautifully as a substitute—it's easier to peel and has a sweeter flavor.

Nutrition

Serving: 1ServingCalories: 385kcalCarbohydrates: 20gProtein: 9gFat: 32gSaturated Fat: 7gCholesterol: 25mgSodium: 420mgFiber: 4gSugar: 10gVitamin A: 180IUVitamin C: 25mgCalcium: 20mgIron: 15mg
Keyword easy fall side dish, fall salad, maple balsamic dressing, pumpkin feta walnut salad, pumpkin salad
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