Enjoy this salad as a meal on its own or side dish. Or double/triple this recipe and take it to an event.
Health Benefits
Butternut pumpkins are moderate in salicylates and low in amines and are a part of the Eczema diet programs, however, other types of pumpkins are high in salicylates not a part of the eczema diet programs.
Pumpkins are a rich source of skin-loving beta-carotene, which converts to vitamin A and helps to protect your skin from dehydration and sun damage. Pumpkins are a good source of vitamin C, potassium, copper, vitamin B2, manganese, vitamin B5 and dietary fibre.
FID Option: To make this dish FID-friendly, use peeled white potato instead of pumpkin and iceberg lettuce instead of cos. Don't make it if you can't source real white potatoes. Sometimes cream-coloured potatoes are called white potatoes. See image for clarification. Refer to the FID shopping guide for specific spud names (peeled white Brushed, Coliban, Sebago and Kennebec) or check out the What’s Up with Potatoes Podcast
Paleo option: Avoid rice bran oil.
Serves: 1 (or 2 as a side dish)
Preparation time: 10 minutes Cooking time: 30–40 minutes
Ingredients
¼ to ½ of a butternut pumpkin (depending on size)
½ teaspoon of rice bran oil, high oleic sunflower oil or safflower oil
¼ teaspoon of quality sea salt (such as iodised sea salt, not table salt)
A sprinkle of Roasted Black Beans
Cos (romaine) lettuce leaves (S), butter lettuce (S) or iceberg lettuce (for FID)
A handful of mung bean sprouts or chopped spring onions
Optional: serve with skinless chicken if not vegetarian/vegan
Method
Preheat the oven to 200°C (390°F).
Dice the pumpkin into bite-sized pieces.
In a shallow roasting pan, coat the pumpkin with a little oil (do not let the pumpkin sit in oil) and sprinkle with ¼ teaspoon of quality sea salt. Then add the black beans. Roast for 30 minutes or until the pumpkin is very soft on the inside and the black beans are crispy. See the Black Bean recipe for more details.
Meanwhile, make the dip or dressing of your choice if it's not already made.
Wash then tear up the lettuce leaves and place them on a serving dish.
Add the baked pumpkin and black beans to the dish with a dollop of Sesame-free Hummus, 2 teaspoons of Maple Dressing or a drizzle of Cashew Cream. Top your Pumpkin Salad with mung bean sprouts or spring onions and serve.
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