Edwina Clark - Registered Dietitian and Wellness Expert

Pumpkin-Cranberry Quinoa Salad

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Add a splash of color to your day with this pumpkin-cranberry quinoa salad. Made with just a handful of wholesome ingredients, this dish showcases some of Autumn’s best offerings but can be enjoyed all year round.

Pumpkin, cranberry and arugula being tossed in a white bowl
This simple, delicious quinoa salad is packed with healthy Autumn ingredients like cranberries and fragrant roasted pumpkin.

A couple of years ago I toured a cranberry bog in Carver, Massachusetts (read about it here). And to-date it’s still one of the most magical harvest tours that I’ve been on. Ochre leaves were falling off the trees in every direction and the air was crisp and cool as we clambered into a floating sea of deep red cranberries in rubber suits. I’ve lived in America for 15 years, but these cultural experiences are still so novel to me as a Sydney girl living in The States. Sydney doesn’t really have seasons or cranberry bogs.

Cranberry bog right before harvest in Carver, MA
Cranberries grow on vines and the bog is only flooded before harvest.

Health Benefits of Cranberries

The cranberry harvest experience is not the only compelling thing about cranberries. The science is interesting too. Cranberries are loaded with health-promoting polyphenolic compounds and have been shown to be beneficial for:

  • UTIs: A group of polyphenols called proanthocyanins appears to form a film on the urinary tract wall. This ‘film’ appears to stop bacteria from sticking to the UTI walls and causing recurrent UTIs.
  • Heart health: Emerging evidence suggests that cranberries might help reduce inflammation, blood lipid levels, and blood pressure which are all advantageous for heart health [2]. 
  • Gut health: Small trials indicate that cranberries may produce desirable changes in the microbiota and attenuate microbial changes caused by eating a diet rich in animal products [3]. 
Pumpkin-cranberry salad on a white plate on a gray background
Easy pumpkin-cranberry salad with a drizzle of olive oil and balsamic.

Pumpkin, Cranberry and Arugula Quinoa Salad

With pumpkin and cranberry season well underway in America, I’ve found myself craving cozy, cran-spiked dishes like this recipe.

This pumpkin-cranberry quinoa salad is loaded with healthy Autumn ingredients and is a delightful combination of sweet and savory flavors. It makes a great vegetarian main or side. Happy noshing, friends!

Pumpkin, cranberry and arugula quinoa salad in a white salad bowl on a gray background
Ready in under 30 minutes, this flavorful quinoa salad is a great addition to potlucks.
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Pumpkin, Cranberry and Arugula Quinoa Salad

3.3 from 6 reviews
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Category: Salad, Main, Less than 30 minutes, Autumn/Fall, Lunch, Dinner, Main, Side
  • Cuisine: American, fusion
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Description

Add a splash of color to your day with this sweet and savory pumpkin-cranberry quinoa salad. Made with just a handful of wholesome ingredients, this easy dish showcases some of Autumn’s best offerings but can be enjoyed all year round.

Ingredients

Units Scale

Salad:

  • Baking spray
  • 4 cups pumpkin, cut into 1-inch cubes
  • 1 tbsp extra-virgin olive oil
  • 1/4 tsp salt
  • 1 tsp cumin
  • 2 cups cooked and cooled quinoa
  • 2/3 cup dried cranberries
  • 1/3 cup feta
  • 3 cups baby arugula
  • 1/3 cup roasted pumpkin seeds (optional)

Dressing:

  • 1 tbsp extra virgin olive oil
  • 1–2 tbsp balsamic vinegar”

Instructions

  1. Preheat the oven to 400F/ 200C and line a medium-large baking sheet with aluminum foil.
  2. Lightly grease the baking sheet with extra virgin olive or baking spray.
  3. Chop the pumpkin into 1-inch cubes, as needed.
  4. Add the pumpkin, extra virgin olive oil, salt, and cumin to a large mixing bowl, and toss to coat.
  5. Pour the pumpkin onto the lined baking tray and spread to form a single layer.
  6. Insert the baking tray into the oven and bake for 20-25 minutes or until the pumpkin is tender.
  7. Remove the pumpkin from the oven and allow to cool.
  8. Add the cooked quinoa, dried cranberries, feta, cooked pumpkin, arugula, roasted pumpkin seeds, balsamic and olive oil to a large salad bowl. Toss gently to combine the ingredients and serve.

Notes

Ingredient substitutions:
1) Pumpkin can be substituted for butternut squash or other winter squash varietals;
2) Dried cranberries can be swapped for dried cherries;
3) Arugula can be substituted for baby kale

References:

[1] Cranberry Reduces the Risk of Urinary Tract Infection Recurrence in Otherwise Healthy Women: A Systematic Review and Meta-Analysis. Fu Z, Liska D, Talan D, Chung M. J Nutr. 2017 Dec;147(12):2282-2288. doi: 10.3945/jn.117.254961. Epub 2017 Oct 18. Review.

[2] Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 2015 Jeffrey B Blumberg, Arpita Basu, Christian G Krueger, Mary Ann Lila, Catherine C Neto, Janet A Novotny, Jess D Reed, Ana Rodriguez-Mateos, Cheryl D Toner. Adv Nutr. 2016 Jul; 7(4): 759S–770S. Published online 2016 Jul 11. doi: 10.3945/an.116.012583

[3] Cranberries attenuate animal-based diet-induced changes in microbiota composition and functionality: a randomized crossover controlled feeding trial. Rodríguez-Morató J, Matthan NR, Liu J, de la Torre R, Chen CO. J Nutr Biochem. 2018 Dec;62:76-86. doi: 10.1016/j.jnutbio.2018.08.019. Epub 2018 Sep 8.