Kale yeah
Table of contents
About this recipe
I made this Roasted Pumpkin and Kale Salad because sweet roasted veggies with hearty greens are basically my love language. There’s something about that mix of warm caramelized pumpkin and bright, tangy dressing that just hits every craving at once. It’s the kind of recipe I gravitate toward when I want something comforting but still light, something that feels good on my stomach but doesn’t taste like “I’m trying to eat healthy.”
It’s simple—minimal prep, no complicated steps, nothing fussy—yet every bite feels layered and satisfying. The quinoa adds that gentle, nutty heartiness, the nuts bring the crunch, and the pomegranate gives those little bursts of sweetness that make the whole bowl feel alive. And honestly, I’m obsessed with tangy leafy salads paired with sweet elements; I could eat meals like this every single day and never get bored.
This dish is exactly how I like to make salads feel exciting: colorful, bold, a little sweet, a little sharp, tons of texture, and absolutely zero compromise on flavor. It’s my favorite way to turn simple ingredients into something I actually crave—and the kind of salad that makes you want to eat salads.
IBS & Low-FODMAP Tips:
- Press and massage the kale thoroughly—it makes it easier to digest.
- Use Hokkaido pumpkin for low-FODMAP compatibility; sweet potato can be a substitute.
- Replace any white beans with lentils in small amounts if better tolerated.
- Keep almond flour or ground nuts within the safe serving sizes.
- Ensure Dijon is garlic- and onion-free.
Why This Salad Is Healthy
This salad is nutrient-rich: fiber-packed kale supports digestion, roasted pumpkin provides antioxidants and beta-carotene, nuts and seeds offer healthy fats, and quinoa adds plant-based protein. It’s low-FODMAP, IBS-friendly, and perfect for a balanced, filling meal. Enhance flavor with homemade nut parmesan.
This Roasted Pumpkin and Kale Salad is a powerhouse of nutrients, combining fiber, protein, healthy fats, and antioxidants in every bite. Pomegranate seeds provide a burst of antioxidants and vitamin C, supporting immune health and adding natural sweetness without added sugar. Almond flour and nuts like walnuts and pecans supply heart-healthy fats, protein, and minerals like magnesium and zinc, while also adding satisfying crunch and texture. Tahini brings in more healthy fats and plant-based protein, plus a rich, nutty flavor that helps your body absorb fat-soluble vitamins from the kale and pumpkin.
For those looking for extra protein and fiber, small amounts of white beans or quinoa make this salad filling and sustaining without upsetting digestion if chosen wisely (low-FODMAP-friendly varieties recommended). Together, these ingredients support gut health, stabilize blood sugar, and deliver a mix of vitamins, minerals, and phytonutrients that make this salad both nourishing and satisfying.
White beans are high in plant-based protein, fiber, iron, and folate. They support satiety, help stabilize blood sugar, and provide prebiotic fiber for gut health. Paired with nuts, seeds, and kale, they make this salad a nutrient-dense, filling meal.
Ingredient Notes & Substitutes – Pumpkin Roasting & Salad
Pumpkin – Hokkaido pumpkin, peeled and cubed. Sweet potato works as a substitute.
Pecans – Adds crunch and richness; optional.
Pumpkin seeds – Adds texture and minerals; optional if nut-free.
Cooked quinoa – White or mixed; adds protein and fiber.
Pomegranate seeds – Sweet-tart contrast; optional.
Ground almonds / almond flour / homemade nut parmesan – Optional for topping.
Kale – Chopped and pressed, forms the salad base.
White beans (canned, drained and rinsed) – Add protein, fiber, and creaminess. Rinsing reduces FODMAPs for easier digestion.
Ingredient Notes & Substitutes – Dressing
Lemon juice – Adds brightness and acidity, balances sweetness from pumpkin and pomegranate, and helps soften the kale.
Olive oil – Provides healthy fats and helps the dressing coat the salad evenly.
Dijon mustard – Adds tang and depth; choose garlic- and onion-free for IBS-friendly cooking.
Tahini – Creamy, nutty paste from sesame seeds; adds richness, plant-based protein, and healthy fats.
Nutritional yeast – Gives a cheesy, umami flavor and a boost of B vitamins; vegan and gut-friendly.
Pomegranate molasses (optional) – Gives sweet-tart notes and intensifies fruity flavor; optional for extra depth.
Inspiration & Origin:
This Roasted Pumpkin and Kale Salad is inspired by the cozy flavors of autumn harvests and Mediterranean-style plant-based cuisine. Roasted squash has been a staple in many cultures—from European fall feasts to Middle Eastern mezze—where it’s paired with fresh greens, nuts, and tangy dressings. Kale, once considered a humble winter green, has become a modern superfood favorite for its versatility and nutrient density.
Holidays & Occasions:
This salad is perfect for seasonal gatherings, like Thanksgiving, autumn brunches, or holiday buffets, where roasted vegetables and vibrant salads are centerpieces. It’s also ideal for everyday meal prep, casual weeknight dinners, or a festive lunch with friends. The mix of sweet pumpkin, crunchy nuts, and bright pomegranate seeds makes it feel celebratory, yet simple enough for any table.
Why it Works:
The combination of roasted, earthy pumpkin with tangy kale and nutrient-dense toppings hits all the flavor and texture notes: sweet, savory, crunchy, creamy, and fresh. It’s a dish that bridges everyday eating and special occasions, bringing color and balance to the plate.
Serving Suggestions
- As a main meal: Serve this salad on its own for a light but satisfying lunch or dinner. The combination of roasted pumpkin, quinoa, nuts, and tahini dressing makes it filling and balanced.
- As a side dish: Serve alongside roasted or grilled vegetables, tofu, or vegan “meat” dishes for a colorful and nutritious accompaniment.
- Meal prep: Make a larger batch and store in an airtight container in the fridge for up to 5 days. Add the dressing just before serving to keep the kale crisp.
Recipe card with notes
Roasted Pumpkin and Kale Salad
Equipment
- Baking tray
- Bowl
Ingredients
- 1 medium Hokkaido pumpkin (1-2kg) (see note 1)
- Olive oil
- Salt and freshly cracked black pepper
- ¼ cup walnuts
- ¼ cup pumpkin seeds
- ⅓ cup chopped pecans
- 1 cup cooked quinoa (white or mixed)
- ¼-⅓ cup pomegranate seeds
- Optional ground almonds / almond flour or homemade nut parmesan
- 1 can (400g) white beans (drained and well rinsed)
- 2 cups pressed chopped kale
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt (optional)
- ⅓ cup lemon juice
- ¼ cup olive oil
- 1-2 tbsp Dijon mustard
- 2 tbsp tahini
- 2 tbsp nutritional yeast
- 1½ tsp salt
- Pepper to taste
- 2 tsp pomegranate molasses (optional)
Instructions
- Preheat oven – 180°C (fan) / 356°F (convection).
- Prepare pumpkin – peel the pumpkin using a peeler (for thin-skinned varieties) or a knife. Remove the center (the part with seeds) and cut into 2×2 cm cubes. Spread on a baking tray lined with parchment paper, drizzle with a little olive oil, salt, and pepper. Toss and arrange with space between the cubes. Roast for about 20 minutes, stirring halfway through, until the edges are slightly browned and the inside is soft. Cool before adding to the salad.
- Massage kale – Transfer the chopped kale to a bowl and add olive oil, lemon, and salt (if using). Massage it for a few minutes, pressing to break down the structure and make it softer and easier to digest. You’ll know it’s ready when it looks fully wet and shrinks by about half.
- Toast nuts and seeds – Optional: lightly toast for extra flavor and crunch.
- Make dressing – Mix well: lemon juice, olive oil, Dijon mustard, tahini, nutritional yeast, salt, pepper, and optional pomegranate molasses.
- Assemble salad – Layer kale, cooled roasted pumpkin, quinoa, rinsed white beans, pomegranate seeds, nuts. Pour dressing over, toss gently.
- Optional finishing touch – Sprinkle ground almonds or homemade nut parmesan. Serve immediately.
Notes
- I roast about 2.5 cups of pumpkin cubes since the recipe requires about 2 cups of cubes after baking.
- Can use any pumpkin or sweet potato; Hokkaido is low-FODMAP.
- Store leftovers in the fridge for up to 5 days; add dressing just before serving.
- IBS tip: fully massage kale and avoid high-FODMAP toppings like onion or garlic.
- Baking: For a conventional oven, use 200°C / 390°F. Adjust time if needed.
- Nut-free option: omit walnuts, pecans, and almond-based toppings.
