Austrian Pumpkin Seed and Quinoa Salad

Tiffany Manners

This vibrant Austrian Pumpkin Seed and Quinoa Salad pays homage to the pumpkin seed oil-rich cuisine of the Styrian region in Austria. Nutty, earthy, and bursting with seasonal colors, this dish blends the rich flavor of roasted pumpkin seeds and dark green Styrian pumpkin seed oil with protein-rich quinoa and crisp vegetables. It's wholesome, refreshing, and perfect as a main or elegant side.

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Prep Time 20

Cook Time 15

Total Time 35

Course Salad

Cuisine Other European

Servings bowls

Calories 334 kcal

Equipment

Medium saucepan
Large mixing bowl
Small Skillet
Whisk
Fine mesh strainer

Ingredients

For the Salad:

1 cup quinoa rinsed thoroughly
2 cups water for cooking quinoa
1 cup cucumber diced, organic recommended
1 cup cherry tomatoes halved, preferably heirloom
¼ cup red onion thinly sliced
½ cup flat-leaf parsley chopped
⅓ cup roasted pumpkin seeds unsalted, preferably Styrian

For the Dressing:

3 tbsp Styrian pumpkin seed oil deep green and grassy
1 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp honey or maple syrup for vegan version
¼ tsp sea salt or to taste
¼ tsp black pepper freshly ground

Instructions

Rinse the quinoa under cold water in a fine-mesh strainer until water runs clear. This removes bitterness from the natural saponin coating.
In a medium saucepan, bring 2 cups of water to a boil. Add quinoa and a pinch of salt. Reduce heat, cover, and simmer on low for about 15 minutes until water is absorbed and quinoa is fluffy.
Fluff quinoa with a fork and allow it to cool slightly in a large mixing bowl while you prepare the vegetables.
Add diced cucumber, halved cherry tomatoes, sliced red onion, chopped parsley, and roasted pumpkin seeds to the quinoa. Toss gently to combine.
In a small bowl, whisk together pumpkin seed oil, apple cider vinegar, Dijon mustard, honey, salt, and black pepper until emulsified.
Drizzle the dressing over the quinoa mixture and fold gently until evenly coated. Taste and adjust seasoning if needed.
Let the salad rest for at least 5 minutes before serving to allow flavors to meld.

Notes

For added texture, briefly toast pumpkin seeds in a dry skillet until they begin to pop and turn golden. This intensifies their flavor.
To make it vegan, simply swap honey with maple syrup or agave nectar.
Extra quinoa can be made in advance and refrigerated for up to 3 days.

Nutrition

Calories: 334kcalCarbohydrates: 34gProtein: 10gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 9gMonounsaturated Fat: 5gTrans Fat: 0.01gSodium: 202mgPotassium: 507mgFiber: 5gSugar: 3gVitamin A: 846IUVitamin C: 20mgCalcium: 52mgIron: 4mg

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