Pumpkin and Kale Salad

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INTRODUCTION

Pumpkin and Kale Salad is a bright, healthy salad you can make any day. It mixes roasted pumpkin and chickpeas with fresh kale, couscous, and a creamy tahini lemon dressing. This salad is a lighter option that fills you up with fiber and plant protein. If you like warm-roasted veg with crisp greens, you may also enjoy a kale salad with pear and walnuts for another simple, healthy side.

WHY YOU WILL LOVE THIS RECIPE

• It is a healthy version of a full meal salad.
• It is great for meal prep because it keeps well for several days.
• It is a balanced meal with fiber, healthy fats, and plant protein.
• It can be a good choice for weight loss when you watch portions and keep portions of couscous moderate.
• The tahini dressing gives a creamy feel without heavy cream, so it stays relatively low calorie.

This salad works for busy weeks. Make a batch on Sunday, divide into containers, and you have a quick lunch or dinner. The warm roasted pumpkin makes the salad feel like comfort food while still being light.

HOW TO MAKE Pumpkin and Kale Salad

This salad brings together roasted pumpkin and chickpeas, tender kale, cooked couscous, and a lemon-tahini dressing. The steps are simple and clear. You can roast in the oven or use an air fryer for a faster, crispy result.

EQUIPMENT NEEDED

• Baking tray or air fryer basket
• Large mixing bowl
• Small bowl or jar for dressing
• Knife and cutting board
• Spoon and whisk or fork
• Measuring spoons and cups

Ingredients You’ll Need :

500 g pumpkin (Hokkaido or other starchy type), cubed, 1 can chickpeas, drained and rinsed, 1 tbsp olive oil, 1 tsp paprika, ½ tsp salt, small bunch of kale, chopped, ½ tbsp olive oil, pinch of salt, 1 cup cooked couscous, 1 small red onion, thinly sliced, ⅓ cup pumpkin seeds, toasted, ¼ cup tahini, ¼ cup lemon juice, 1 tbsp maple syrup, 2 cloves garlic, minced, salt and black pepper, to taste, splash of water, if needed to thin the dressing

STEP-BY-STEP INSTRUCTIONS :

1. Preheat oven to 200°C (400°F).
2. Toss pumpkin, chickpeas, olive oil, paprika, and salt on a tray. Roast for 25–30 minutes.
3. Massage kale with olive oil and salt in a large bowl.
4. Add couscous and onion. Mix in roasted pumpkin and chickpeas.
5. Whisk together tahini, lemon juice, maple syrup, garlic, salt, and pepper. Add water until creamy.
6. Drizzle dressing over salad, sprinkle pumpkin seeds, and serve.

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HOW TO SERVE Pumpkin and Kale Salad

Serve this salad warm or at room temperature. For a balanced plate, use about 1.5 to 2 cups of salad per person. If you aim for low calorie or weight loss goals, keep the portion of couscous smaller and load up on kale and roasted pumpkin. The salad is filling without heavy dressing, so it is a good option for people who want a lighter option at lunch or dinner.

Pair it with a simple lean protein like grilled fish or chicken for a high protein meal. If you want a vegetarian high protein meal, add extra chickpeas, a scoop of cooked quinoa, or cubed baked tofu. For a bright, fresh contrast, serve the salad with a side like a refreshing watermelon and mint salad on hot days; together they make a colorful, heart healthy plate.

STORAGE & FREEZING : Pumpkin and Kale Salad

• Fridge: Store salad in an airtight container for up to 3–4 days. Keep dressing separate if you plan to store for more than one day to keep kale crisp.
• Freezing: Roasted pumpkin and chickpeas freeze well, but kale and dressing do not freeze nicely. You can freeze the roasted pumpkin and chickpeas in a freezer bag for up to 3 months. Thaw in the fridge and combine with fresh kale and couscous when ready to eat.
• Reheat tip: Warm the roasted pumpkin and chickpeas gently in the oven or microwave before tossing with fresh kale and dressing for a warm bowl.

SERVING SUGGESTIONS

• Keep servings moderate to control calories and carbs. Use 1/2 cup cooked couscous per serving or swap for cauliflower rice for a lower-carb option.
• Add a palm-sized portion of lean protein (grilled chicken or fish) to make it a higher protein meal.
• Add a side of plain Greek yogurt or a small bean soup for a filling, balanced meal.
• For a gluten-free meal, use gluten-free couscous or swap in cooked quinoa. If you want another light side, try the rich and creamy pumpkin pasta only when sharing with others who want a comfort dish — but keep your salad as the lighter option.

VARIATIONS

• Healthier version: Reduce the couscous and increase kale and chickpeas. Use less olive oil when roasting and skip the maple syrup or use a smaller amount in the dressing. This makes a lower calorie and higher-fiber salad.
• High-protein or low-carb version: Replace couscous with cauliflower rice or cooked quinoa and add grilled chicken breast, baked salmon, or a cup of cooked lentils. You can call this a high protein meal when you add a lean animal protein or extra legumes.
• Air fryer or oven-baked version: Roast pumpkin and chickpeas in the oven at 200°C (400°F) for 25–30 minutes, or use an air fryer at 180°C (350°F) for 12–18 minutes until golden. The air fryer gives crisp edges faster and uses less oil. This is a great air fryer shortcut for busy cooks.

FAQs

Q: Is this salad good for weight loss?
A: Yes. The salad can be good for weight loss if you control portion sizes, especially the couscous. The fiber from kale and chickpeas helps you feel full. Use a small amount of dressing to keep calories lower.

Q: Is Pumpkin and Kale Salad diabetic-friendly?
A: It can be diabetic-friendly if you watch portions of pumpkin and couscous, and focus on the greens and protein. Pumpkin has natural sugars but also fiber. Pair with lean protein and measure servings to keep blood sugar stable. Ask your doctor or dietitian for personal advice.

Q: How long does the salad last in the fridge?
A: The prepared salad keeps well for 3–4 days if you store it in a sealed container. If you keep the dressing separate, the kale stays fresher and crisper longer.

Q: Can I make this gluten free?
A: Yes. Use gluten-free couscous or swap in quinoa or cauliflower rice. The rest of the ingredients are naturally gluten free.

Q: Can I make this ahead for meal prep?
A: Yes. Keep roasted pumpkin and chickpeas in one container, chopped kale and couscous in another, and dressing in a small jar. When you are ready to eat, toss together for a fresh meal.

Q: Is this salad high in protein?
A: It is moderate in plant protein thanks to chickpeas, tahini, and pumpkin seeds. For a true high protein meal, add grilled chicken, fish, or tofu.

MAKE-AHEAD TIPS FOR Pumpkin and Kale Salad

• Roast the pumpkin and chickpeas up to 3 days ahead and store in the fridge.
• Cook and cool couscous or the grain of your choice the day before. Store in a sealed box.
• Chop the kale and store it in a dry container or salad bag. Massage it with oil right before adding other ingredients, or do a light massage a few hours ahead to save time.
• Make the dressing and keep it in a small jar in the fridge. Shake before using.
• For fast meal prep, portion the salad into containers with dressing in small bottles. This salad is great for meal prep because you can mix and match the parts and reassemble quickly at work or home.

Nutrition notes (simple): This salad gives fiber, vitamins A and C, iron, and plant protein. Pumpkin and kale add fiber and vitamins. Chickpeas and tahini add protein and healthy fats. Pumpkin seeds bring extra protein and minerals. With a mindful portion of couscous, this salad can be a low calorie, balanced meal that supports weight loss and heart health.

Enjoy this Pumpkin and Kale Salad as a lighter option for lunch or dinner. It is easy to adapt, great for meal prep, and works well as a healthy version of a full meal bowl.

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