Healthy Roasted Pumpkin with Yogurt Sauce and Pine Nuts
Sweet, caramelized roasted pumpkin wedges meet a tangy, garlicky yogurt sauce, topped with golden pine nuts and fresh herbs. This dish combines creamy, crunchy, and nutty flavors — a true Mediterranean balance of freshness and comfort.
⏱ Time
Prep: 15 minutes
Cook: 35–40 minutes
Total: ~50 minutes
Ingredients
For the Pumpkin
2 lb (900 g) pumpkin or butternut squash, peeled, seeded, cut into ½-inch wedges
2 tbsp olive oil
1 tsp ground cumin
1 tsp smoked paprika (or sweet paprika for non-spicy)
½ tsp ground coriander
Salt & pepper, to taste
For the Yogurt Sauce
1 cup Greek yogurt (or strained plain yogurt)
1 garlic clove, finely grated or minced
1 tbsp lemon juice
1 tbsp olive oil
½ tsp salt
1 tbsp tahini (optional, for nutty flavor)
For Garnish
3 tbsp pine nuts, lightly toasted
2 tbsp fresh parsley or cilantro, chopped
Drizzle of extra virgin olive oil
Instructions
1. Prep Oven & Pumpkin
Preheat oven to 400°F (200°C).
Toss pumpkin wedges with olive oil, cumin, paprika, coriander, salt, and pepper.
Spread on a parchment-lined baking sheet in a single layer.
2. Roast Pumpkin
Bake for 30–35 minutes, flipping once halfway, until golden and tender.
3. Make Yogurt Sauce
In a bowl, mix yogurt, garlic, lemon juice, olive oil, salt, and tahini (if using).
Chill in the fridge while pumpkin roasts.
4. Toast Pine Nuts
In a small dry skillet over medium heat, toast pine nuts for 2–3 minutes, stirring often, until golden. Remove immediately to prevent burning.
5. Assemble & Serve
Arrange roasted pumpkin on a serving platter.
Drizzle generously with yogurt sauce.
Sprinkle toasted pine nuts and fresh herbs over top.
Finish with a light drizzle of olive oil.
Notes & Tips
Texture Boost: Add pomegranate seeds for a sweet-tart pop.
Protein Upgrade: Pair with roasted chickpeas or lentils for a main dish.
Pumpkin Swap: Works equally well with sweet potatoes or carrots.
Make Ahead: Roast pumpkin and prep yogurt sauce a day before; assemble just before serving.
❓ Frequently asked questions FAQ
Q: Can I serve this cold?
A: Yes — it’s delicious at room temperature or even chilled, making it picnic-friendly.
Q: What if I don’t have pine nuts?
A: Toasted almonds, walnuts, or sunflower seeds make good substitutes.
Q: Is it good with bread?
A: Absolutely! Serve with warm pita or crusty sourdough for a complete meal.
Nutritional Information
Calories: ~280
Protein: 9 g
Fat: 15 g
Carbs: 28 g
Fiber: 6 g
Sodium: 360 mg