This vibrant Pumpkin Couscous Salad is a quick, wholesome dish that blends tender roasted pumpkin with zesty lemon dressing, crunchy pepitas, and sweet dried cranberries.
Packed with fiber, plant-based protein, and healthy fats, it’s nourishing and light.
Low in saturated fat yet rich in flavor, this salad is perfect for a satisfying lunch, easy meal prep, or a delightful side for any occasion.
Pumpkin Couscous Salad
Equipment
- 1 Large Baking Sheet or Air Fryer Basket
- Parchment paper (optional)
- 1 mixing bowl
- Measuring Cups and Spoons
- Knife and cutting board
- Lemon squeezer
- Dry skillet or pan (for toasting seeds)
Ingredients
- 2 cups diced pumpkin about 8 oz, ½-inch cubes
- 1 small red onion thinly sliced
- 1 tablespoon olive oil plus extra for roasting
- Salt and pepper to taste
- 1 cup small couscous
- ½ teaspoon salt omit if using flavored couscous
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1⅓ cups boiling water or salted vegetable broth
- 2 tablespoons maple syrup
- 2 tablespoons lemon juice divided
- ¼ –⅓ cup dried cranberries
- ¼ –⅓ cup pepitas pumpkin seeds
- ¼ cup cilantro leaves roughly chopped
Instructions
- Prepare Pumpkin and Onion for Roasting: Preheat your oven to 400°F (200°C) or prepare your air fryer according to manufacturer instructions (usually preheating to 375°F works best). If using an oven, line a large baking sheet with parchment paper for easy cleanup, or lightly coat it with olive oil using a brush or sprayer. This prevents sticking and ensures even roasting.Peel (if necessary) and dice the pumpkin into uniform ½-inch cubes for consistent cooking. Thinly slice the red onion into half moons, aiming for even thickness so they roast evenly without burning. Arrange the pumpkin cubes and onion slices evenly on the baking sheet in a single layer. Ensure onion tips are tucked downwards or spread flat to prevent excessive charring. Lightly spray or drizzle the vegetables with olive oil, and season with a sprinkling of salt and freshly ground black pepper to enhance flavor.
- Roast Pumpkin and Onion: Place the baking sheet in the preheated oven and roast for 15–18 minutes, turning once halfway through to ensure even browning. Roast until the pumpkin is tender when pierced with a fork and has a lightly caramelized exterior. If using an air fryer, air fry the pumpkin and onion for 7–8 minutes without flipping, checking at around 6 minutes to ensure they do not burn. Remove once golden brown and aromatic.
- Prepare Couscous Base: While the pumpkin is roasting, grab a large mixing bowl. Add 1 cup of uncooked small couscous, salt, garlic powder, and onion powder. Mix briefly to combine the dry seasonings with the couscous for even flavor distribution.Boil 1⅓ cups of water (or use salted vegetable broth for richer taste). Carefully pour the boiling liquid over the couscous mixture, stirring gently to incorporate. Cover the bowl with a lid or plate to trap steam, allowing the couscous to absorb the liquid fully. Let it sit undisturbed for about 5 minutes.Once the couscous is tender and has absorbed all the liquid, fluff it gently with a fork. Fluffing keeps the couscous light and separates the grains, preventing clumping and ensuring a soft texture.
- Prepare Maple Lemon Dressing: In a small bowl, combine 1 tablespoon of fresh lemon juice with 1 tablespoon of olive oil and 2 tablespoons of maple syrup. Whisk together until emulsified — the dressing should be smooth, slightly thickened, and glossy. This dressing offers a delicate balance of tangy citrus and subtle sweetness, complementing the roasted pumpkin perfectly.Pour the dressing over the fluffed couscous and stir gently until each grain is coated evenly. Taste and adjust seasoning if needed.
- Toast Pepitas for Extra Crunch: Place ¼–⅓ cup of raw pepitas (pumpkin seeds) in a dry skillet over medium-low heat. Stir constantly for 2–3 minutes, listening for a gentle popping sound or watching for a golden hue. Toasting brings out the nutty aroma and enhances the flavor of the seeds. Remove the skillet from heat and set aside to cool slightly before adding to the salad.
- Combine All Salad Ingredients: Once pumpkin and onion are roasted, transfer them carefully to the bowl of couscous and dressing. Add dried cranberries and the toasted pepitas. Roughly chop ¼ cup of fresh cilantro leaves and fold them gently into the mixture. The cranberries add bursts of sweetness, the pepitas provide crunch, and the cilantro adds fresh herbal notes that brighten the dish.
- Adjust Flavors and Serve: Taste the salad and adjust seasoning to your preference. Add extra lemon juice for brightness, more salt for seasoning, or additional pepper for mild heat. The beauty of this salad is its flexibility, allowing adjustments to match your taste.Serve warm as a comforting side dish, at room temperature for easy meal prep, or chilled for a refreshing salad option. Store leftovers in an airtight container in the refrigerator for up to 3 days, and enjoy as a nourishing lunch or side.
Notes
- Pumpkin Choice: You can use sugar pumpkin, kabocha squash, or butternut squash — each adds its own unique sweetness and texture. Adjust roasting time if using denser squash varieties.
- Couscous Tips: Use small couscous for best results. If using flavored couscous, omit added salt and seasonings in the recipe. For plain couscous, season the boiling liquid for depth of flavor.
- Onion Variations: Roasting onions mellows their sharpness. If you prefer raw onions for more bite, finely dice them and use less to avoid overpowering the salad. Sweet Vidalia onions or scallions are also great options.
- Seed Substitutions: Pepitas add crunch and a nutty flavor, but you can swap them for sunflower seeds, slivered almonds, or chopped walnuts for variation.
- Optional Add-Ins: This salad is highly adaptable. Try adding cooked chickpeas, roasted bell peppers, diced apples, roasted sweet potatoes, feta cheese, or artichoke hearts for extra texture and flavor.
Chef’s Secrets for Best Results
Roasting pumpkin and onion together allows their flavors to blend beautifully, creating a natural sweetness that enhances the salad.
Don’t rush this step — proper caramelization adds depth.
Fluffing couscous with a fork instead of stirring aggressively keeps the grains light and separate, giving a better texture.
Toast pepitas just before mixing them in to preserve their crunch.
Finally, taste and adjust lemon juice at the end; a little extra acidity brightens the dish and balances sweetness beautifully.
Serving Suggestions for Pumpkin Couscous
This Pumpkin Couscous Salad is versatile enough for any meal.
Serve it warm alongside roasted chicken or grilled fish for a hearty dinner.
It also works wonderfully chilled for a light lunch or picnic option.
For a complete plant-based meal, pair it with protein-rich chickpeas or grilled tofu.
Garnish with extra fresh herbs like parsley or basil for an aromatic boost.
For seasonal flair, add pomegranate seeds or a sprinkle of feta cheese.
Storage Tips for Best Freshness
Store the salad in an airtight container in the refrigerator for up to three days.
Keep roasted pumpkin and couscous separate if you want to preserve texture longer and combine just before serving.
For meal prep, assemble the dressing in a small jar to keep the salad fresh and flavorful.
Pepitas are best toasted just before eating to retain crunch, so store them separately if possible.
This salad can also be frozen, though texture may change slightly — best enjoyed fresh.
Frequently Asked Questions
1. Can I use a different grain instead of couscous?
Yes, quinoa, bulgur, or even rice make excellent substitutes. Adjust cooking times and liquid amounts according to the grain type. Quinoa offers more protein, while bulgur gives a nuttier texture.
2. Can I make this salad ahead of time?
Absolutely. Roast the pumpkin and onion, cook the couscous, and store them separately. Assemble just before serving for the best texture. The salad can be stored in the refrigerator for up to three days.
3. How do I make this salad nut-free?
Simply substitute pepitas with sunflower seeds or roasted chickpeas for crunch. Both options keep the salad allergen-friendly while adding texture and flavor.
4. What if I don’t have fresh lemon juice?
Bottled lemon juice works fine, but fresh juice gives the best bright flavor. Alternatively, you can use lime juice for a slightly different citrus twist.
5. Can I turn this into a main meal?
Yes. Add protein-rich ingredients such as chickpeas, lentils, grilled chicken, or tofu to make it a satisfying main course. Serve with a side of greens for a balanced plate.
