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Autumn Crunch Salad

About Pumpkin Seed Salad

Pumpkin seed salad is a delicious and nutritious dish that features pumpkin seeds as the star ingredient. Pumpkin seeds, also known as pepitas, have been consumed for centuries and are commonly used in various cuisines around the world. They are typically obtained by removing the outer shell of pumpkin seeds and can be enjoyed raw or roasted.

This salad usually combines a variety of fresh ingredients, including a bed of greens such as spinach or arugula, alongside an assortment of colorful vegetables like cherry tomatoes, bell peppers, and cucumbers. Additional ingredients such as feta cheese, chopped herbs, and avocado may also be included to enhance the flavor and texture of the salad. The pumpkin seeds are sprinkled generously on top, adding a wonderful crunch and a nutty flavor to the dish. The salad is often drizzled with a light vinaigrette or dressing made with olive oil, vinegar, and seasonings.


Step 1:

Toast pumpkin seeds in a dry pan over medium heat until they start to brown.

Step 2:

In a large mixing bowl, combine toasted pumpkin seeds, chopped lettuce, diced tomatoes, sliced red onions, and crumbled feta cheese.

Step 3:

In a small bowl, whisk together olive oil, apple cider vinegar, honey, salt, and black pepper to make the dressing.

Step 4:

Pour the dressing over the salad mixture and toss everything together until well coated.

Step 5:

Transfer the salad to a serving dish and garnish with fresh cilantro leaves.

Step 6:

Serve the pumpkin seed salad immediately and enjoy!

  • Toasting pumpkin seeds
  • Preparing the salad mixture
  • Making the dressing
  • Tossing the salad
  • Garnishing the salad
  • Serving the salad


Nutrient 100g 1 serving
Calories 446 223
Total Fat (g) 33.8 16.9
Saturated Fat (g) 5.5 2.8
Trans Fat (g) 0 0
Cholesterol (mg) 0 0
Sodium (mg) 6 3
Total Carbohydrate (g) 15 7.5
Dietary Fiber (g) 2.3 1.2
Sugars (g) 2.3 1.2
Protein (g) 19.4 9.7
Vitamin A (% DV) 192% 96%
Vitamin C (% DV) 8% 4%
Calcium (% DV) 2% 1%
Iron (% DV) 15% 7.5%


Ingredients Amount
Pumpkin seeds 1 cup
Spinach 2 cups
Cucumbers 1/2 cup, sliced
Cherry tomatoes 1 cup, halved
Red onion 1/4 cup, thinly sliced
Feta cheese 1/2 cup, crumbled
Extra-virgin olive oil 2 tablespoons
Lemon juice 1 tablespoon
Honey 1 teaspoon
Salt 1/2 teaspoon
Black pepper 1/4 teaspoon

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