Salad — Recipe 12 of 60
Roasted Pumpkin Seed & Vegetable Salad
A vibrant, satisfying salad that works as a light lunch or a side dish for dinner. Roasted pumpkin seeds add a deep, nutty crunch that transforms a simple vegetable salad into something genuinely special. Easy to prepare, easy to customize, and packed with micronutrients.
Nutrients (per serving)
- Calories
- ~320kcal
- Protein
- ~11g
- Carbs
- ~22g
- Fat
- ~20g
Ingredients
What you need
- 014 tbsp pumpkin seeds
- 022 tbsp sunflower seeds
- 032 large handfuls of mixed leafy greens (spinach, rocket, or any local green)
- 041 medium carrot, grated or thinly sliced
- 051 medium cucumber, sliced
- 061 medium tomato, chopped
- 07½ avocado, sliced
- 082 tbsp olive oil or coconut oil
- 091 tbsp lemon juice or lime juice
- 101 tsp honey
- 111 clove garlic, minced
- 12Salt and pepper to taste
Instructions
How to make it
- 01
Heat a dry pan over medium heat and toast pumpkin seeds and sunflower seeds together for 3–4 minutes, stirring constantly until they start to pop and turn golden. Remove from heat and set aside to cool.
- 02
In a small bowl, whisk together olive oil, lemon juice, honey, minced garlic, salt and pepper to make the dressing.
- 03
Arrange leafy greens in a large bowl or plate as the base.
- 04
Add carrot, cucumber, tomato and avocado on top.
- 05
Drizzle the dressing evenly over the salad.
- 06
Scatter the toasted pumpkin seeds and sunflower seeds generously on top.
- 07
Serve immediately while the seeds are still warm and crunchy.
The science
Why it's good for you
Roasting pumpkin seeds intensifies their flavor and makes their nutrients more accessible. They are one of the best plant-based sources of zinc, which supports immune function, wound healing and hormonal balance. Sunflower seeds add vitamin E for cell protection. Avocado contributes heart-healthy monounsaturated fats that help your body absorb the fat-soluble vitamins from the vegetables. A complete, anti-inflammatory meal in one bowl.