Lentil Salad With Roasted Pumpkin & Walnuts
This Lentil Salad With Roasted Pumpkin & Walnuts is a wholesome, flavour-packed salad that balances earthy lentils, sweet roasted pumpkin, and crunchy walnuts with the freshness of baby spinach and capsicum. It’s hearty enough to serve as a main meal yet light enough to work as a side, making it one of those recipes you’ll come back to again and again.
At the heart of the salad is the Simply Wholesome Pantry Instant Nourish Bowl with Beluga Lentils & Bulgur, which makes the preparation fast and fuss-free. Beluga lentils are known for their firm texture and nutty flavour, while bulgur adds a subtle chewiness that makes this salad filling and satisfying. By starting with this ready-to-go base, you cut down on cooking time without compromising on nutrition.
The roasted pumpkin brings natural sweetness and a silky texture, while the walnuts add crunch and a toasty depth. Crumbled feta balances the dish with creamy saltiness, and the fresh vegetables keep things crisp and colourful. A simple dressing of extra virgin olive oil and lemon juice ties everything together, brightening the flavours while keeping the salad light and fresh.
This salad is as versatile as it is delicious. It’s perfect for weekday lunches, meat-free dinners, or as a vibrant side dish to roasted meats or grilled fish. It also travels well, making it ideal for meal prep, picnics, or potluck gatherings. Packed with plant-based protein, healthy fats, and fibre, it’s as nourishing as it is satisfying.
Whether you’re looking for a quick 10-minute lunch or a healthy side that looks impressive on the table, this Lentil Salad With Roasted Pumpkin & Walnuts delivers on flavour, texture, and ease.
Lentil Salad With Roasted Pumpkin & Walnuts
Rate this RecipeEquipment
- Microwave (for nourish bowl)
- Oven and Baking Tray (for roasting pumpkin)
- Mixing bowl
- Chopping Board
- Sharp Knife
- Mixing Spoon
Ingredients
- 220 g Simply Wholesome Pantry Instant Nourish Bowl Beluga Lentils & Bulgur
- 1 cup baby spinach roughly chopped
- 1 cup pumpkin cut into cubes & roasted
- 1/2 cup green capsicum chopped
- 1/3 cup red onion thinly sliced
- 1/3 cup feta cut into cubes
- 1/3 cup roasted walnuts chopped
- 2 tablespoons extra virgin olive oil
- 1/2 lemon juice squeezed
- sea salt & cracked black pepper
Instructions
- Microwave the Simply Wholesome Pantry Instant Nourish Bowl Beluga Lentils & Bulgur for 30–45 seconds, or until heated through.
- In a large bowl, combine the lentils and bulgur, spinach, pumpkin, capsicum, red onion, feta and walnuts.
- Gently toss everything together until well mixed. Drizzle over the olive oil and lemon juice. Season well.
Notes
Practical Cooking Tips & Tricks
- Cut pumpkin into even cubes for uniform roasting.
- Roast extra pumpkin to use in other meals during the week.
- Toast the walnuts lightly for a deeper, nuttier flavour.
- Add lemon juice just before serving to keep the salad fresh.
- Don’t over-mix after adding feta to avoid breaking it up too much.
Serving Suggestions
- Serve as a main salad with crusty bread.
- Pair with grilled chicken or salmon.
- Use as a side dish for barbecues or roasts.
- Add avocado for extra creaminess.
- Top with fresh herbs like parsley or mint for brightness.
Freezer Friendly
- Not suitable for freezing.
Meal Prep Instructions
- Roast pumpkin ahead of time and store in the fridge.
- Chop vegetables and store separately.
- Warm the nourish bowl and assemble the salad just before serving.
Substitutions
Vegetables (5 options):- Sweet potato — roasted, for a richer sweetness.
- Beetroot — roasted or grated raw.
- Zucchini — grilled or roasted.
- Broccoli — lightly steamed or roasted.
- Kale — chopped, as a swap for spinach.
- Grilled chicken breast
- Tinned tuna
- Pan-fried tofu
Helpful Hints / Pro Tips
- Add pomegranate seeds for a sweet pop of flavour.
- Replace walnuts with pecans for a softer crunch.
- Use leftover roasted pumpkin from another meal to save time.
- Bulk it up with cooked brown rice or quinoa for a larger crowd.
- For extra richness, drizzle with tahini before serving.
- Use roasted red capsicum instead of fresh for a smoky note.
Make Ahead / Storage
- Can be made 1 day ahead.
- Store in an airtight container in the fridge for up to 3 days.
- Add lemon juice and dressing just before serving to keep flavours fresh.
FAQs
- Can I make this salad ahead? Yes, it can be prepared up to a day in advance.
- How do I store leftovers? In an airtight container in the fridge for up to 3 days.
- Can I freeze this salad? No, it’s not freezer-friendly due to the fresh vegetables and feta.
- Can I use a different cheese? Yes, goat’s cheese or haloumi works well.
- Can I serve it warm? Absolutely — it’s delicious warm or cold.
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