Roasted Pumpkin, Orange, and Urad Dal Salad Recipe
This vibrant and refreshing Roasted Pumpkin, Orange, and Urad Dal Salad is a delightful fusion of flavors, textures, and nutritional benefits, making it a perfect addition to your appetizer repertoire. Packed with high protein from the urad dal and complemented by the natural sweetness of roasted pumpkin and the citrusy burst of orange, this salad not only tantalizes the taste buds but also provides a satisfying and wholesome dining experience. Whether you’re preparing for a casual lunch or a festive gathering, this dish is sure to impress.
Ingredients
| Ingredient | Quantity |
|---|---|
| White Urad Dal (Split) | 1 cup |
| Kaddu (Parangikai/Pumpkin) – thinly sliced | 150 grams |
| Orange – skin peeled and segments removed | 1 |
| Fresh coriander (Dhania) leaves | 3 sprigs |
| Fresh orange juice | 1/2 cup |
| Extra virgin olive oil | 4 tablespoons |
| Salt and pepper | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 10 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 8 g |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Vitamin C | 35% DV |
| Iron | 15% DV |
Preparation Time
| Activity | Time (minutes) |
|---|---|
| Preparation | 10 |
| Cooking | 20 |
| Total Time | 30 |
Servings
| Serving Size | Servings |
|---|---|
| 1 serving | 4 |
Instructions
To begin making the Roasted Pumpkin, Orange, and Urad Dal Salad, start by preparing the urad dal. In a pressure cooker, add 1 cup of urad dal along with a pinch of salt and 1 cup of water. Close the lid and cook until you hear two whistles, then turn off the heat and allow the pressure to release naturally. Once the pressure has released, carefully drain the dal and set it aside to cool.
Next, preheat your oven to 180 degrees Celsius (approximately 350 degrees Fahrenheit). While the oven is heating, prepare the pumpkin. Arrange the thinly sliced pumpkin on a baking tray, drizzle it with olive oil, and season with salt and pepper. Bake the pumpkin slices in the preheated oven for about 20 minutes or until they become tender and lightly crisp. Once done, remove them from the oven and let them cool slightly.
In a large mixing bowl, combine the roasted pumpkin, cooked urad dal, and the orange segments. To create a flavorful dressing, whisk together the fresh orange juice and extra virgin olive oil in a small bowl until the mixture emulsifies. Pour this dressing over the salad mixture and toss everything gently to ensure even coating.
Finally, transfer the salad to a serving plate and garnish with freshly chopped coriander leaves for an added pop of color and flavor. Serve the Roasted Pumpkin, Orange, and Urad Dal Salad immediately, and enjoy this nutritious and delicious appetizer that beautifully balances sweetness, tanginess, and protein.
This Roasted Pumpkin, Orange, and Urad Dal Salad is not only high in protein but also a feast for the eyes and palate, making it an excellent choice for health-conscious individuals and anyone looking to elevate their salad game. Enjoy the delightful combination of flavors and the health benefits that this dish has to offer!
