You know that recipe that warms the soul and truly nourishes the body? Pumpkin and Couscous Salad This is it in plate form.
Perfect for busy days, light meals or that more conscious Sunday lunch. It's a combination that unites flavors of the northeastern hinterland with the modern footprint of food healthy.
Light and versatile Moroccan couscous pairs beautifully with caramelized kabocha squash, rich in beta-carotene.
The arugula brings a fresh bitterness, the mint gives a refreshing touch and the sunflower seeds finish with crunchiness and goodness. fats. And the best part: all this in less than 40 minutes!😋
🕒 Revenue Information Pumpkin and Couscous Salad
| 🧾 Information | 📍 Detail |
|---|---|
| ⏱️ Preparation Time | 15 min preparation + 25 min cooking |
| 🍽️ Income | 4 servings |
| 💸 Estimated Cost | R$ 25.00 |
| 🔥 Difficulty | Easy |
| 🧠 Diet | Vegetarian, Healthy |
| 🍲 Type of Dish | Salad |
| 🏋️ Ideal for | Pre-workout, light lunch |
| 📦 Storage | Up to 2 days in the refrigerator |
| 🌱 Restriction | Gluten free (if using quinoa) |
| 🥗 Type of dish | Main salad |
🍠 Pumpkin Couscous Salad Ingredients
- 🥣 1 cup Moroccan couscous
- 💧 2 cups of water
- 🎃 2 cups cubed butternut squash
- 🫒 2 tablespoons olive oil
- 🧂 Salt and pepper to taste
- 🌶️ 1/2 teaspoon black pepper
- 🌿 1/2 teaspoon cumin powder
- 🍯 1 teaspoon honey
- 🥬 1 cup of arugula leaves
- 🧀 1/2 cup crumbled feta cheese (optional)
- 🌻 1/4 cup toasted sunflower seeds
- 🍋 Juice of 1 lemon
- 🌱 1 tablespoon chopped mint
🔄 Smart Substitutions
- 🥄 Couscous → by quinoa (gluten free version)
- 🧀 Feta → by seasoned tofu (vegan version)
👩🍳 Preparation Method — Step by Step
- Prepare the Couscous: In a saucepan, boil water with a pinch of salt. Remove from heat and add the couscous, covering immediately. Let it sit for 5 minutes, then fluff it with a fork.
- Caramelize the Pumpkin: Preheat the oven to 200°C. Toss the pumpkin with 1 tablespoon of olive oil, honey, salt and pepper. Spread on a baking sheet and roast for 20-25 minutes or until soft and lightly caramelized.
- Assemble the Salad: In a large bowl, combine the couscous, pumpkin, arugula, feta cheese, sunflower seeds, and mint.
- Prepare the Sauce: Mix the remaining olive oil with the lemon juice, salt, black pepper and cumin. Drizzle this dressing over the salad and mix well.
- Serve: Serve immediately or refrigerate for up to 2 hours to allow the flavors to intensify further.
🍽 Nutritional Table (per serving)
| Nutrient | Approximate Quantity |
|---|---|
| ✅ Calories | 345 kcal |
| 🧬 Proteins | 7.2 g |
| ⚡ Carbohydrates | 42 g |
| 🧈 Total fats | 16 g |
| 🥑 Good fats (mono + poly) | 12 g |
| 🌾 Dietary fiber | 6.8 g |
| 🧂 Sodium | 280 mg (with cheese) |
| 🍊 Vitamin A | 92% VD |
| 🛡 Antioxidants | High (beta-carotene, vitamin C) |
💡 Nutritional Highlights:
This salad is rich in fiber, excellent for the intestine and for controlling appetite. Contains vitamin A and C, which strengthen immunity, in addition to good fats of olive oil and seeds, which take care of the heart.
♻️ Smart Substitutions 🧠
| Original ingredient | Suggested replacement | Reason |
|---|---|---|
| Moroccan couscous | Cooked quinoa | Gluten free version🌾 |
| Feta cheese | Seasoned tofu or ricotta | 🌱Vegan or light version |
| Kabocha pumpkin | Roasted sweet potato or carrot | Variation in flavor and texture |
| Add walnuts or almonds | 🧨 Extra crunchiness |
🚫 Common Mistakes to Avoid❌
- ❌ Overcooking couscous → It becomes soggy
- ❌ Not seasoning the pumpkin well → It becomes tasteless
- ❌ Skip the dressing → Salad loses complexity
- Not hydrating the couscous properly:→ it can get soggy or dry. Use just the right amount of hot water.
- Overdoing it with lemon:→ can steal the flavor of pumpkin and mint.
- Cheese directly in the warm salad:→ if it is still hot, the feta may melt and lose its texture.
🧊 Storage and Tips
- Store in the refrigerator for up to 2 days.
- Serve cold or at room temperature.
- Extra tip: add walnuts or pistachios for a gourmet touch and more crunchiness.
🏡 Recipe History
This salad was born from a desire: rescue the flavor of northeastern couscous, but revamped for a lighter, fresher and more functional table.
The idea came to me at a family lunch, where memories of the wood stove and pumpkin picking with my grandmother mixed with my passion for nutrition.
THE couscous, so traditional, gained a modern look with simple but powerful ingredients. The pumpkin, ancestral food, stands out with its sweet flavor and velvety texture.
It's more than a recipe — it's a reunion between the past and the present on your plate.
📣
👉 Did you like this Pumpkin Couscous Salad full of history?
🌿 Share with those who love real food!
📸 If you make it at home, tag us on Instagram: @reeducacao.alimentar
💬 And tell me: do you prefer it with feta cheese or the vegan version?
“In the kitchen, we find not only flavors, but the opportunity to create healthy memories that nourish our spirit.”
