Pumpkin & Chickpea Salad


Chickpeas, pumpkin and homemade vinaigrette dressing combine to create a healthy, low calorie and low fat salad. Chickpeas, also known as garbanzo beans, are rich in protein, iron and potassium, and pumpkin contains large amounts of beta-carotene and vitamin A. This recipe yields approximately six servings of pumpkin and chickpea salad, each containing only 243 calories and 10 grams of fat. Double the recipe to make a larger batch if necessary.

Step 1

Preheat the oven to 400 degrees F.

Step 2

Cut the pumpkin in half and remove the seeds and fibrous strings from inside. Cut away the stalk, and then cut the remaining fruit into 1- to 2-inch chunks.

Step 3

Place the pumpkin pieces on a baking sheet and spray with olive oil cooking spray. Bake for 30 to 40 minutes, or until tender and slightly caramelized.

Step 4

Add the red wine vinegar and tomatoes to a saucepan, and place over low heat. Cook for 10 to 15 minutes, or until the tomatoes are softened.

Step 5

Transfer the softened tomatoes and vinegar to a food processor. Add the balsamic vinegar, granulated sugar, lemon juice and pepper. Process on medium speed until well combined but still chunky.

Step 6

Toss the roasted pumpkin pieces and chickpeas in the vinegar mixture. Sprinkle with cilantro if desired, and serve immediately for the best results.

Things You'll Need

  • 1 medium pumpkin
  • Baking sheet
  • Olive oil cooking spray
  • 1 1/2 tbsp. red wine vinegar
  • 1/4 cup sun-dried tomatoes
  • Food processor
  • 1 clove of garlic
  • 2 tsp. balsamic vinegar
  • 2 tsp. granulated sugar
  • 2 tsp. lemon juice
  • 1 tsp. ground black pepper
  • 1 10-oz. can chickpeas, drained
  • 2 tbsp. chopped cilantro (optional)


  • Ohio State University Extension: Chickpeas Chock Full of Nutrition
  • University of Illinois Extension: Pumpkin Nutrition
  • “The Low GI Diet Cookbook”; Jennie Brand-Miller, Kaye Foster-Powell, Joanna McMillan-Price; 2005
Keywords: pumpkin chickpea salad, pumpkin salad recipe, pumpkin and chickpeas

About this Author

Willow Sidhe is a freelance writer living in the beautiful Hot Springs, AR. She is a certified aromatherapist with a background in herbalism. She has extensive experience gardening, with a specialty in indoor plants and herbs. Sidhe's work has been published on numerous Web sites, including Gardenguides.com.