Description
A flavorful and nutritious roasted pumpkin couscous salad that can be enjoyed hot or cold, featuring a blend of roasted vegetables, chickpeas, and spiced couscous, topped with optional pumpkin seeds, cranberries, and parsley for extra texture and taste.
Ingredients
Scale
Seasoning and Oil Mix
- 1 tablespoon Italian seasoning
- 3 teaspoons pumpkin spice, divided
- Salt and pepper to taste
- 3 tablespoons olive oil, divided
Vegetables and Legumes
- 4 cups pumpkin, peeled and cubed
- 1 large red onion, cut into wedges
- 1 red or green bell pepper, cut into wedges
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 (15-ounce) can chickpeas, drained and rinsed
Couscous and Broth
- 2 cups uncooked pearl/Israeli couscous
- 2 cups vegetable broth
Additional Ingredients
- ¼ cup plant-based milk
- ¼ cup toasted or raw pumpkin seeds (optional)
- ¼ cup dry cranberries (optional)
- ¼ cup roughly chopped parsley (optional)
Instructions
- Preheat Oven: Preheat the oven to 450 degrees F. Prepare a large baking tray lined with a silicone mat or parchment paper to prevent sticking and ensure even roasting.
- Prepare Veggies: In a large bowl, combine Italian seasoning, 2 teaspoons pumpkin spice, salt, pepper, and 2 tablespoons olive oil. Toss in pumpkin cubes, red onion wedges, bell pepper wedges, broccoli florets, sliced carrots, and chickpeas. Mix well until everything is evenly coated with the spice and oil mixture.
- Roast Vegetables: Spread the coated vegetables and chickpeas on the prepared tray in a single layer. Roast in the preheated oven for 30 minutes, checking at 20 minutes to assess doneness and rotating the tray if necessary for even cooking.
- Toast Couscous: Meanwhile, heat 1 tablespoon olive oil in a medium pot over medium-high heat. Add the pearl couscous and toast it while stirring constantly for about 2 minutes or until fragrant to enhance its nutty flavor.
- Cook Couscous: Add the vegetable broth, 1 teaspoon pumpkin spice, salt, and pepper to the toasted couscous. Bring the mixture to a boil, then cover the pot and turn off the heat. Let it sit undisturbed for 10 minutes to absorb the liquid fully.
- Combine Salad: Once the vegetables are roasted and couscous is cooked, transfer both to a large salad bowl. Add the plant-based milk and mix everything gently but thoroughly.
- Add Toppings and Serve: Top the salad with optional toasted or raw pumpkin seeds, dry cranberries, and chopped parsley for added texture and flavor. Serve warm or chilled as desired.
Notes
- Lightly toasting the couscous before cooking enhances its nutty flavor and improves texture.
- Buying pre-chopped vegetables or using tools like a mandoline can significantly reduce prep time.
- Cut vegetables into similarly sized pieces to ensure even roasting and prevent some from overcooking while others remain undercooked.
- Plant-based milk adds creaminess but can be omitted or substituted with any preferred non-dairy milk.
- Roasted pumpkin seeds, cranberries, and parsley are optional but provide a great balance of crunch and sweetness.
Nutrition
- Serving Size: 1 cup
- Calories: 320 kcal
- Sugar: 6 g
- Sodium: 280 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 0 mg
