Roasted Pumpkin Quinoa Salad with Lime & Chili

This Roasted Pumpkin Quinoa Salad with Lime & Chili piles sweet, caramelized cubes of butternut pumpkin onto fluffy quinoa with fresh mint and parsley, toasted sunflower seeds, fiery red chili and plenty of lime. It's bright, hearty, naturally vegan and gluten-free, and just as good warm from the oven as it is packed cold for lunch the next day.

There are few things I love more than roasted butternut pumpkin, otherwise known as butternut squash. Once roasted it turns sweeter and tender, and almost caramelized on the edges. Paired with lime zest and juice, as well as chili, it's an amazing combination. It wasn't one I had tried before, until I stumbled upon it as I flicked through the pages of Anna Jones' cookbook. Her version uses pumpkin, lime, chili and dukkah, which I absolutely love, but I wanted a heartier dish, so I bulked it up with quinoa, herbs and lightly toasted sunflower seeds.

Key Ingredients & Substitutions

• Butternut pumpkin (butternut squash). Its dense, sweet flesh holds its shape when roasted and caramelizes beautifully. Kabocha, red kuri or a small sugar pumpkin all work too; you can leave the skin on kabocha and red kuri, since it softens in the oven.
• Quinoa. I use white organic quinoa for its light, fluffy texture, but red or tricolor quinoa adds a little more chew. For a grain-free swap, use a can of chickpeas instead (I've made it that way many times), or try pearl couscous or farro if you don't need it gluten-free.
• Fresh herbs. A mix of mint and flat-leaf parsley keeps it fresh and bright. Cilantro is lovely with the lime and chili, and you can swap some or all of the herbs for arugula, watercress or baby kale.
• Red chili. One fresh red chili, deseeded, gives gentle heat. Leave the seeds in if you like it hot, or use a pinch of red pepper flakes if you can't find fresh chilies.
• Limes. You'll use both the zest and the juice of two limes, which does the job of a dressing. Lemon works in a pinch, though you'll lose a little of that zingy, tropical edge.
• Sunflower seeds. Toasted hulled sunflower seeds add crunch and a nutty flavor while keeping the salad nut-free. Pepitas (pumpkin seeds) are a natural swap, or use toasted almonds or dukkah if nuts aren't a concern.
• Olive oil. A little for roasting the pumpkin and a good drizzle of extra virgin olive oil to finish.

Helpful Tips

Cut the pumpkin evenly. Aim for bite-sized cubes, about ¾ inch (2 cm), so every piece roasts at the same rate. Bigger chunks are fine, but they'll need extra time in the oven. For more on prepping and peeling, see my guide on how to roast butternut squash.

Give it room to caramelize. Spread the pumpkin out in a single layer on a large tray, using two trays if needed. Crowded pumpkin steams instead of browning, and those golden, sticky edges are what make this salad.

Rinse the quinoa well. Quinoa has a natural coating called saponin that can taste bitter or soapy. Rinse it in a fine-mesh sieve under cold running water before cooking, then let it steam, covered and off the heat, for a few minutes so it turns light and fluffy.

Toast the seeds low and slow. Sunflower seeds go from golden to burnt quickly. Toast them in a dry pan over low heat, stirring often, and take them off the heat as soon as they smell nutty.

Zest before you juice. It's much easier to zest a whole lime than a squeezed one. Grate the zest straight over the salad for the most aroma, then halve the limes and squeeze over the juice just before serving.

Variations

• Add chickpeas. Toss a drained can of chickpeas with the pumpkin for the last 15 minutes of roasting for extra protein and fiber. For a heartier, bowl-style take on this combination, try my Pumpkin Chickpea Quinoa Bowl.
• Make it creamy. Crumble over some feta or goat cheese if you eat dairy, or drizzle with a simple tahini-lime sauce to keep it vegan.
• Add some greens. Fold in a couple of handfuls of baby spinach, arugula or baby kale to stretch it into a bigger salad.
• Spice up the pumpkin. Sprinkle the pumpkin with ground cumin, smoked paprika or a little cinnamon before roasting for a warmer, more autumnal flavor.
• Sweet and tart. Scatter over pomegranate seeds or dried cranberries for pops of color and a sweet-tart contrast, perfect for a holiday table.
• Swap the grain. Use the same toppings on cooked lentils, brown rice or bulgur. It's similar in spirit to a Moroccan chickpea salad, with pumpkin taking center stage.

Serving Ideas

This salad is filling enough to serve as a main for two or three people, or as a generous side for four. Serve it warm, while the pumpkin is still soft from the oven, or at room temperature, which makes it a great make-ahead dish for potlucks, picnics and packed lunches.

For a cozy fall dinner, pair it with a bowl of Thai pumpkin soup or a slice of caramelized onion and butternut pumpkin crostata. It also earns a spot on the Thanksgiving table, where its bright lime and fresh herbs cut through richer holiday dishes.

Storing & Freezing

Store leftovers in an airtight container in the fridge for up to 4 days. Let the pumpkin and quinoa cool completely before you add the herbs so they don't wilt, and if you're making it ahead, keep the herbs, sunflower seeds and lime juice separate and add them just before serving so everything stays fresh and crunchy.

The assembled salad doesn't freeze well, since the herbs turn dark and the pumpkin goes mushy. You can freeze the cooked quinoa and the roasted pumpkin separately in freezer bags for up to 3 months. Thaw them overnight in the fridge, rewarm the pumpkin briefly in a hot oven if you like, then toss everything with fresh herbs, seeds and lime.

If you're here planning your holiday menu, don't miss our new Vegan Christmas and Vegan Thanksgiving cookbooks. They're packed with all my favorite holiday-worthy recipes for a plant-based feast.

More Pumpkin Recipes

If you loved this recipe, here are a few more pumpkin recipes you might enjoy:

• Pumpkin Chickpea Quinoa Bowl
• Vegetarian Slow Cooker Pumpkin Chili
• Easy Vegetable Pumpkin Stir-fry
• Pumpkin Sage Baked Ziti
• 10-Minute Pumpkin Hummus

And be sure to check out all of my easy vegan pumpkin recipes too!

📖 Recipe

Roasted Pumpkin Quinoa Salad with Lime & Chili

from Oh My Veggies

Sweet, caramelized roasted butternut pumpkin on fluffy quinoa with fresh mint and parsley, toasted sunflower seeds, red chili and plenty of lime. A hearty vegan and gluten-free salad that's great warm or cold.

Print Pin Save Saved!

Prep Time: 20 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 50 minutes minutes

Servings: 4 servings

Cook ModePrevent your screen from going dark

Ingredients 

US Customary - Metric

• ¾ cup white quinoa
• 1 ½ cups water
• 1 butternut pumpkin, about 2 ½ lb, aka butternut squash
• salt and pepper, to taste
• 2 tablespoons olive oil, for roasting
• ¼ cup sunflower seeds, hulled
• 1 ½ cups mint and parsley leaves, roughly torn
• 1 red chili pepper, deseeded and finely chopped
• zest and juice of 2 limes
• 1 tablespoon extra virgin olive oil , for drizzling

Instructions

• Rinse the quinoa well in a fine-mesh sieve under cold running water. Drain, then add it to a saucepan with the water. Bring to a boil over high heat, then cover, reduce the heat to low and simmer for 12 to 15 minutes, until the water is absorbed and the quinoa is tender. Remove from the heat and leave covered while the pumpkin roasts.
• Meanwhile, preheat the oven to 400°F (200°C). Peel and deseed the butternut pumpkin and cut it into ¾-inch (2 cm) cubes. Spread the pumpkin on a large baking tray in a single layer, toss with the olive oil, and season with salt and pepper.
• Roast for 25 to 30 minutes, turning once halfway, until tender and caramelized at the edges. Larger pieces will need a little longer. Let cool slightly.
• While the pumpkin roasts, toast the sunflower seeds in a small dry frying pan over low heat for 3 to 5 minutes, stirring often, until golden and fragrant. Set aside to cool.
• Fluff the quinoa with a fork, season to taste with salt and pepper, and spread it on a large serving plate. Top with the mint and parsley leaves, then the roasted pumpkin. Sprinkle over the chopped chili and toasted sunflower seeds.
• Finely grate the lime zest over the salad, then squeeze over the lime juice and finish with a drizzle of extra virgin olive oil. Serve warm or at room temperature.

Notes

Make ahead: the roasted pumpkin and quinoa keep in the fridge for up to 4 days. Add the herbs, sunflower seeds and lime juice just before serving so they stay fresh.

Swap the quinoa for a drained can of chickpeas for a grain-free version, or use pepitas instead of sunflower seeds.

Nutrition (estimated per serving)

Calories: 360kcalCarbohydrates: 48gProtein: 9gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gSodium: 28mgPotassium: 1072mgFiber: 8gSugar: 5gVitamin A: 21950IUVitamin C: 90mgCalcium: 149mgIron: 5mg

Course: Main Course, Salad

Cuisine: Gluten free, Salads, Vegan, vegetarian

Diet: Vegan, Vegetarian

Keyword: butternut squash quinoa salad, pumpkin quinoa salad, roasted pumpkin quinoa salad, salad recipe, vegan quinoa salad

Craving more veg-friendly recipes? Shop our collection of vegetarian and vegan cookbooks, including our new Vegan Thanksgiving and Vegan Christmas cookbooks!