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Pumpkin salad in a serving dish with utensils.
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5 from 2 votes

Pumpkin Salad

The perfect fall recipe, this roast pumpkin salad is bursting with fresh ingredients and warm flavors you’ll adore. A hearty meal, roasted pumpkin, crunchy pecans, wild rice, and warm spices are tossed with a maple balsamic vinaigrette for the best kale pumpkin and feta salad you’ll ever taste. Serve it on its own or as a savory side dish!
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Salad
Cuisine: American
Keyword: fall salad, pumpkin recipe, pumpkin salad
Servings: 12 servings
Calories: 272kcal

Ingredients

For the salad:

  • 1 small sugar pumpkin or butternut squash, approx 3 cups
  • 1 cup pecans
  • 3 tablespoon olive oil
  • ¼ cup maple syrup
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ½ teaspoon sea salt
  • 1 cup wild rice cooked
  • 1 head kale approx 4 cups, chopped
  • 1 large apple diced
  • cup feta crumbled

For the maple balsamic dressing:

  • ¼ cup olive oil or avocado oil
  • 1 ½ tablespoon balsamic vinegar
  • 2 tablespoon maple syrup or honey or agave
  • ½ teaspoon cinnamon
  • ½ teaspoon thyme
  • 1 teaspoon sea salt

Instructions

  • Preheat oven to 400 F. Cut and peel your pumpkin into rounded strips. Spread the pumpkin strips on a baking sheet along with the pecans in one even layer.
  • In a bowl, whisk together the olive oil, maple syrup, cinnamon, nutmeg, and sea salt. Drizzle over the pumpkin and pecans and gently toss to coat. Bake in the oven for 20 - 25 minutes until the pumpkin is soft. Let cool.
  • While the pumpkin and pecans are roasting, make the wild rice according to package directions. Let the rice cool completely.
  • Prepare the dressing by mixing together the olive oil, balsamic vinegar, maple syrup, cinnamon, thyme, and sea salt in a glass. This can be done with a spoon or if you have a jar with a lid simply shake it well to incorporate the ingredients.
  • Add the chopped kale to a large salad bowl and drizzle the dressing over top. Use your hands to massage the dressing into the kale until the leaves are well coated. This helps make sure the kale is soft and easier to digest.
  • Add the diced apples, feta, and wild rice to the bowl and toss well to distribute.
  • Finally, add the roasted pumpkin and pecans to the bowl and gently toss to mix before serving.

Notes

To Cut a Pumpkin: Place the pumpkin on a large cutting board. Using your non-dominant hand hold the top of the stem. Then, with a large knife, slice downward and inch or two from the stem until you reach the bottom of the pumpkin. Turn it around, and repeat, slicing down the other side to split the pumpkin in two. Scrape out the seeds, pulp, and strings. Cut the pumpkin into wedges, remove the skin with a vegetable peeler, and cut the wedges into cubes. 
Storing: Store the salad in an airtight container in the fridge where it will last for up to 2 days. When ready to enjoy, give it a little stir to distribute any excess dressing.

Nutrition

Serving: 1serving | Calories: 272kcal | Carbohydrates: 29g | Protein: 6g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Cholesterol: 7mg | Sodium: 401mg | Potassium: 602mg | Fiber: 4g | Sugar: 12g | Vitamin A: 11934IU | Vitamin C: 32mg | Calcium: 146mg | Iron: 2mg