Fall Harvest: Pumpkin Quinoa Salad with Pomegranate & Arugula

This easy quinoa salad recipe is my favorite Autumn salad/side dish that is perfect for any occasion. The combination of flavors and textures creates a harmonious blend that will leave your taste buds craving for more.

The health benefits of quinoa

Quinoa is a highly nutritious grain-like seed that has gained popularity in recent years due to its numerous health benefits. Known for its exceptional nutritional value, quinoa is a powerhouse of essential nutrients that contribute to overall well-being.

One of the key attributes of quinoa is its high protein content. It is considered a complete protein source as it contains all nine essential amino acids that the body needs for optimal functioning. This makes it an excellent choice for vegetarians and vegans looking to meet their protein requirements.

Quinoa is also packed with vitamins and minerals. It is a good source of magnesium, which plays a vital role in maintaining healthy bones and regulating blood pressure. Quinoa also contains iron, which helps transport oxygen throughout the body and supports energy production. Furthermore, quinoa is a good source of dietary fiber that aids in digestion.

Overall, incorporating quinoa into your diet can be a great way to enhance your nutritional intake. Its unique combination of essential amino acids, vitamins, minerals, and fiber make it a valuable addition to any balanced diet and is great choice for any healthy fall salad ideas.

Health benefits of Pomegranate

Pomegranates are offering a wide array of health benefits that support overall wellness. Rich in antioxidants, particularly polyphenols, pomegranates help combat oxidative stress and inflammation throughout the body. These antioxidants may contribute to better heart health by reducing blood pressure, lowering LDL cholesterol, and improving arterial function.

Additionally, pomegranates show promise in supporting brain health, potentially aiding in the prevention of neurodegenerative diseases like Alzheimer's. The fruit's anti-inflammatory properties may benefit those with conditions such as arthritis and inflammatory bowel disease.

Some studies even suggest that pomegranate compounds could play a role in cancer prevention, particularly for prostate, breast, and colon cancers. With its high vitamin C content and positive effects on digestion, immunity, and skin health, incorporating pomegranate into your diet can be a delicious way to boost your overall health and vitality.

Health Benefits of Pumpkin

Pumpkin is not just a seasonal favorite;

Rich in beta-carotene, pumpkin is converted into vitamin A in the body, which is essential for maintaining healthy vision and boosting immune function. This vibrant fruit also contains significant amounts of vitamin C, which helps protect against infections and supports skin health.

Additionally, pumpkin is high in fiber, promoting digestive health and aiding in weight management by keeping you feeling full longer. Its potassium content helps regulate blood pressure, reducing the risk of heart disease and stroke.

Ingredients for the Pumpkin Quinoa Salad

• 1 cup of quinoa

• 2 cups of water

• 1 small butternut squash, peeled and diced

• 1/2 cup of dried cranberries

• 1/2 cup of pomegranate seeds

• 1/4 cup of chopped fresh parsley

• 1/2 cup of chopped nuts of your choice (walnuts, almonds, pecan..)

• 2 tablespoons of extra virgin olive oil

• 2 tablespoons of pomegranate dressing (can be replaced with freshly squeezed lemon and maple (or other) sirup

• Salt

A step-by-step guide to making a pumpkin quinoa salad

1. Start by rinsing the quinoa under cold water to remove any bitterness and dust. In a saucepan, bring the water to a boil and add the quinoa (for 1 cup of quinoa use 1 + 3/4 of a cup of water). Reduce the heat to low, cover, and let it simmer for about 15 minutes until all the water is absorbed. Fluff the quinoa with a fork, close again with lid and set it aside to cool for about 10-15mins

2. In the meantime, preheat your oven to 400°F (200°C). Place the diced butternut squash on a baking sheet and drizzle with olive oil. Season with salt and then roast in the oven for about 20 minutes, or until the squash is tender and slightly caramelized. Remove from the oven and let it cool.

   
   

3. In a large mixing bowl, combine the cooked quinoa, roasted butternut squash, dried cranberries, pomegranate seeds, and chopped parsley. Drizzle with extra virgin olive oil and pomegranate dressing, then season with salt. Gently toss everything together until well combined.

   
   

4. Serve the pumpkin quinoa salad at room temperature. It pairs well with grilled fish, or you can enjoy it as a refreshing and satisfying vegetarian dish on its own. The sweetness of the cranberries and pomegranate seeds adds a burst of flavor that complements the nutty quinoa and the earthy butternut squash.

   
   

Nutrition Facts

Serving Size: 1/5 of recipe (approximately 1 cup)

Servings Per Recipe: 5

Amount Per Serving Calories: 250

Total Fat: 9g  

Saturated Fat: 1g   

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 50mg

Total Carbohydrate: 42g

Dietary Fiber: 6g  

Total Sugars: 4g

Includes 0g Added Sugars Protein: 8g

Vitamin D: 0mcg

Calcium: 40mg

Iron: 3mg

Potassium: 400mg

Disclaimer:

The nutritional information provided in this table is an estimate based on the ingredients listed in the recipe. Values may vary depending on specific brands, preparation methods, and portion sizes. This information is intended for general guidance and should not be considered a substitute for professional dietary advice. For personalized nutrition recommendations, please consult a registered dietitian or healthcare professional.

So whether you're looking for a healthy fall salad ideas or a vibrant main or side dish, this quinoa salad with cranberries, pomegranate, and butternut squash is definitely a recipe worth trying. Enjoy the flavors and nourish your body with this wholesome and satisfying dish.