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A serving bowl with kale and pumpkin salad, serving spoons, a pitcher, and almond flour on a brown tablecloth

Roasted Pumpkin and Kale Salad

Diana Kostrov
This roasted pumpkin and kale salad is a vibrant mix of sweet, roasted squash, hearty greens, and crunchy nuts. It’s nutrient-packed, low-FODMAP friendly, and perfect for a healthy, satisfying lunch or dinner.
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Prep Time 15 minutes
Cook Time 20 minutes
Course Main Course, Salad, Side Dish
Cuisine fusion, Mediterranean

Equipment

  • Baking tray
  • Bowl

Ingredients
 

Pumpkin
  • 1 medium Hokkaido pumpkin (1-2kg) (see note 1)
  • Olive oil
  • Salt and freshly cracked black pepper
Salad
  • 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)
Kale
  • 2 cups pressed chopped kale
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt (optional)
Dressing
  • 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

  1. I roast about 2.5 cups of pumpkin cubes since the recipe requires about 2 cups of cubes after baking.
  2. Can use any pumpkin or sweet potato; Hokkaido is low-FODMAP.
  3. Store leftovers in the fridge for up to 5 days; add dressing just before serving.
  4. IBS tip: fully massage kale and avoid high-FODMAP toppings like onion or garlic.
  5. Baking: For a conventional oven, use 200°C / 390°F. Adjust time if needed. 
  6. Nut-free option: omit walnuts, pecans, and almond-based toppings.