Roasted Pumpkin & Pecan Salad: A Nutritious and Flavorful Fall Dish

A roasted pumpkin and pecan salad is a delicious and nutrient-packed dish perfect for fall or any time you crave wholesome, earthy flavors. This salad combines hearty roasted pumpkin, crunchy honey-glazed pecans, nutrient-rich kale, and creamy goat cheese, all topped with a tangy balsamic-honey dressing. Not only is this salad flavorful, but it also boasts numerous health benefits and is easy to prepare.

Health Benefits

Pumpkin is an excellent source of beta-carotene, which the body converts into vitamin A, promoting good vision, immune function, and skin health. It's also rich in antioxidants and low in calories, making it a fantastic ingredient for those looking to maintain a healthy diet.

Kale, a key green in this salad, is known as a superfood because it's packed with vitamins A, C, and K, along with antioxidants that promote overall health. The fiber in kale helps with digestion and contributes to heart health.

Pecans and pumpkin seeds bring a crunch to this dish and are loaded with healthy fats, fiber, and protein. Pecans, in particular, are a great source of magnesium, which supports bone health and muscle function. Pumpkin seeds are high in zinc, which boosts immunity and promotes better sleep.

Lastly, goat cheese not only adds a creamy texture but also contains protein, calcium, and probiotics, supporting digestive and bone health.

Flavor Profile

The flavors in this salad are a beautiful balance of sweet, savory, and tangy. Roasting the pumpkin brings out its natural sweetness and softens its texture, complementing the slight bitterness of the kale. The honey-glazed pecans and pumpkin seeds add a caramelized sweetness and crunch, while the creamy goat cheese offers a rich, tangy flavor that ties everything together. Dried cranberries enhance the salad with a pop of tartness, making each bite dynamic and satisfying.

The balsamic-honey dressing elevates the dish with its perfect blend of acidity and sweetness. The Dijon mustard in the dressing adds a slight kick, cutting through the richness of the goat cheese and balancing the flavors of the roasted pumpkin and crunchy nuts.

Ease of Preparation

One of the best aspects of this roasted pumpkin and pecan salad is how simple it is to prepare. The pumpkin roasts in about 20-25 minutes, and the pecans and pumpkin seeds are toasted in the oven for just 8-10 minutes. Massaging the kale with olive oil and salt takes only a few minutes and helps soften its texture, making it more enjoyable to eat.

The dressing can be whisked together in seconds, requiring just a few pantry staples like olive oil, balsamic vinegar, honey, and Dijon mustard. Once everything is roasted, toasted, and prepped, it’s just a matter of tossing all the ingredients together and adding the dressing.

Ingredients

For the salad:

• 10 oz. kale (stems removed, leaves chopped)
• 2 tbsp. olive oil
• Salt to taste
• 1.5 oz. goat cheese, crumbled
• ¼ cup dried cranberries

For the pumpkin:

• 1.5 lbs. pumpkin, cubed
• 1½ tbsp. olive oil
• Salt & pepper to taste

For the pecans:

• 1 cup pecans
• ⅓ cup pumpkin seeds
• 2 tbsp. honey
• ⅛ tsp. salt

For the dressing:

• 1 tsp. Dijon mustard
• 1 tbsp. honey
• 2 tbsp. balsamic vinegar
• 2 tbsp. olive oil
• Salt & pepper to taste

Directions

1. Prep the Kale: Massage kale with olive oil and salt for 3-4 minutes.
2. Roast the Pumpkin: Drizzle cubed pumpkin with olive oil, season with salt and pepper, and roast at 400°F for 20-25 minutes.
3. Toast the Pecans: Mix pecans, pumpkin seeds, honey, and salt. Roast for 8-10 minutes.
4. Prepare the Dressing: Mix Dijon mustard, honey, balsamic vinegar, olive oil, salt, and pepper.
5. Assemble the Salad: Combine kale, goat cheese, cranberries, roasted pumpkin, and pecans. Drizzle with dressing and toss.