Crispy Lentil and Pumpkin Salad

Try this tasty, healthy salad that is easy to make and full of good nutrients.

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INTRODUCTION

Crispy Lentil and Pumpkin Salad is a bright, filling dish that works as a lighter option for lunch or dinner. It mixes roasted pumpkin with crispy lentils, crunchy cabbage, fresh dill, and a creamy tahini dressing. This salad is a healthy version of a warm bowl meal. It is high in fiber and protein, gluten free, and great for meal prep.

If you like crisp textures and bold flavors, this salad pairs well with other simple sides like a crunchy potato dish such as crispy salt and vinegar smashed potatoes. The salad is good for weight loss plans because it keeps you full with fewer calories and steady energy. It also fits diabetic-friendly meal ideas because of the fiber and low sugar content.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe because it is simple, fast, and full of texture. It gives you a balanced meal with plant protein, healthy carbs, and healthy fats. The roasted pumpkin adds natural sweetness and vitamin A, while brown lentils add protein and fiber to keep you full. This makes it a high protein meal that still feels light.

This recipe is a great choice when you want a lighter option that still satisfies. It works well for meal prep on busy days. Make a batch and keep it in the fridge for easy lunches all week. The flavors improve after a few hours as the dressing soaks into the vegetables. It is also a healthy version of a salad that can serve as a main dish or a big side.

HOW TO MAKE Crispy Lentil and Pumpkin Salad

This salad is easy to make in one roasting pan and one bowl. The steps are simple and quick. Roast the pumpkin and lentils until the pumpkin is golden and the lentils get a bit crisp. Toss with fresh cabbage, onion, dill, and a creamy tahini dressing. Serve warm or chilled.

EQUIPMENT NEEDED

• Baking tray or sheet pan
• Large mixing bowl
• Small bowl or jar for dressing
• Spoon or spatula for tossing
• Sharp knife and cutting board
• Measuring spoons and cups

Ingredients You’ll Need :

• 1 small Hokkaido pumpkin or any starchy type, cut into cubes
• 1 can brown lentils, drained and rinsed
• 1 tbsp olive oil
• 1 tsp paprika powder
• Salt to taste
• 1½ cups shredded red cabbage
• 1 red onion, thinly sliced
• ⅓ cup fresh dill, chopped
• ½ cup toasted sunflower seeds
• 1 tbsp tahini
• 2 tsp Dijon mustard
• 2 tbsp olive oil (for dressing)
• Juice of ½ lemon
• 1 tsp maple syrup
• ½ tsp salt (for dressing)

STEP-BY-STEP INSTRUCTIONS :

Preheat oven to 200°C (400°F). Spread pumpkin and lentils on a baking tray. Drizzle with olive oil, sprinkle with paprika and salt, and toss well. Roast for 30–35 minutes, stirring halfway, until the pumpkin is golden and lentils are crispy. In a small bowl, whisk tahini, Dijon mustard, olive oil, lemon juice, maple syrup, and salt until smooth. Add a splash of water if needed to thin. In a large bowl, combine red cabbage, onion, and dill. Add roasted pumpkin and lentils, then pour over dressing and toss gently. Top with toasted sunflower seeds and serve warm or chilled.

HOW TO SERVE Crispy Lentil and Pumpkin Salad

Serve this salad in a medium bowl for a single meal or in a large bowl for sharing. For portion control, aim for about 1.5 to 2 cups per person as a main meal and about ¾ to 1 cup as a side. The salad has a good balance of fiber, protein, and healthy fats, so small portions will still feel satisfying.

For a light dinner, serve one bowl with a wedge of lemon on the side. For a larger meal, add a whole grain side like quinoa or brown rice. If you want a lower calorie plate, serve the salad over a bed of leafy greens and skip the extra grains. A small handful of toasted seeds adds crunch and healthy fats without too many extra calories.

This salad also pairs well with chilled items in hot weather, such as a simple cucumber and herb dish or a cold soup. For a bright, fresh summer plate, try a crisp fruit salad or a light sorbet on the side to finish the meal. For a balanced plate that is diabetic-friendly, include a small serving of protein like grilled fish or chicken if you need more protein.

Try a refreshing fruit side if you want a cool and lively contrast.

STORAGE & FREEZING : Crispy Lentil and Pumpkin Salad

Store the salad in an airtight container in the fridge for up to 4 days. Keep the dressing separate if you want the salad to stay crisp for longer. Once dressed, the cabbage softens over time but the salad still tastes good for a few days.

Do not freeze the salad once it is dressed. The texture of the vegetables and the dressing will change after thawing. You can freeze the roasted pumpkin and lentils separately for up to 2 months. To use frozen roasted items, thaw in the fridge and reheat gently in the oven or air fryer to crisp the lentils again before tossing with fresh cabbage and dressing.

SERVING SUGGESTIONS

• For a light lunch, serve one bowl with extra lemon on the side and a small whole grain roll.
• For a heartier meal, add a small piece of grilled salmon or tofu for more protein. This makes the plate a true high protein meal.
• For a low calorie option, use less oil in the dressing and increase the cabbage and dill for bulk without many calories.
• For a diabetic-friendly plate, keep portions steady and focus on fiber-rich sides like steamed greens.

One healthy side idea: a simple bowl of steamed green beans with lemon and a light sprinkle of nuts. This gives you more fiber and a fresh green taste.

VARIATIONS

• Healthier version:
  Use less olive oil on the pumpkin and swap maple syrup for a tiny amount of apple cider vinegar in the dressing. Add more cabbage and dill for bulk. This lowers calories and keeps fiber high.

• High-protein or low-carb version:
  Add a cup of cooked quinoa or 150 g of grilled chicken breast to boost protein. For a lower carb plate, skip the extra grains and add roasted broccoli and extra seeds. You can also replace some pumpkin with cauliflower for fewer carbs while keeping a similar roast texture.

• Air fryer or oven-baked version:
  The recipe above works in the oven. For an air fryer version, roast pumpkin cubes at 200°C (400°F) in the air fryer basket for 15–20 minutes, shaking halfway. Add lentils in the last 5–7 minutes so they crisp up. This gives a faster roast and extra crunch as an air fryer option that keeps the pumpkin tender and the lentils crispy.

• Vegan mix:
  The recipe is plant-based already. To keep it vegan, make sure the mustard and other condiments do not contain hidden non-vegan ingredients.

FAQs

Q: Is this salad good for weight loss?
A: Yes. This salad is high in fiber and protein from lentils and pumpkin. It fills you for longer and can help control hunger. Use smaller portions of dressing to keep calories low to make it a good choice for weight loss.

Q: Is this recipe diabetic-friendly?
A: It can be. The lentils and pumpkin add fiber which slows sugar rise. Keep an eye on portion size and use less maple syrup in the dressing to lower the sugar. Pair with non-starchy vegetables for a diabetic-friendly plate.

Q: How long does the salad keep in the fridge?
A: Keep it in an airtight container for up to 4 days. Store the dressing separately if you want the cabbage to stay crisp longer.

Q: Can I freeze the cooked pumpkin and lentils?
A: Yes. Freeze the roasted pumpkin and lentils in a freezer-safe container for up to 2 months. Thaw in the fridge and re-crisp the lentils in the oven or air fryer before adding them to fresh cabbage and dressing.

Q: Is this salad gluten free?
A: Yes, as written this recipe is gluten free. Check the labels on the mustard and tahini to be sure they have no gluten if you need strict gluten-free status.

Q: Can I make this salad nut-free?
A: Yes. Swap the tahini for a sunflower seed butter and omit any nuts. Keep the toasted sunflower seeds if seeds are OK; otherwise use roasted pumpkin seeds if allowed.

MAKE-AHEAD TIPS FOR Crispy Lentil and Pumpkin Salad

This salad is great for meal prep. Roast the pumpkin and lentils ahead of time and store them in separate airtight containers in the fridge for up to 3 days. Keep the cabbage, onion, and dill in another container. Make the dressing and store it in a small jar. When you are ready to eat, toss the fresh vegetables with the warm or chilled roasted pieces and pour the dressing over. This method keeps the cabbage crisp and makes a quick assembly in 5 minutes. It is a great for meal prep idea for busy weeks.

For longer prep, you can cook double the roasted pumpkin and lentils and freeze half. Thaw and reheat to crisp the lentils before mixing for a fast weeknight meal. Add seeds at the last minute to keep a fresh crunch. If you love pumpkin in dishes, try a creamy pumpkin pasta for a different meal that uses similar roasted pumpkin flavors.

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This Crispy Lentil and Pumpkin Salad is an easy, healthy option that gives you protein, fiber, and flavor in one bowl. It works well for meal prep, can be a lighter option, and helps keep you full with a balanced mix of nutrients.

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