How many calories are in Pumpkin and Apple Salad?
Pumpkin and Apple Salad has about 360 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganQuick Meals30 Minute Meals
Pumpkin and Apple Salad
Pumpkin and Apple Salad is a Salads international recipe with 360 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
360 kcal
Total Time
15 min
Servings
1
Protein
6.5 g
About This Recipe
The story behind Pumpkin and Apple Salad
Pumpkin and Apple Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around pumpkin, apple, and walnuts.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 360 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Pumpkin and Apple Salad worth coming back to.
Ingredients
- Pumpkin3/4 cup (120 g)
- Apple3/4 count (120 g)
- Walnuts8 half (32 g)
- Oregano1/2 tablespoon (2 g)
- Olive Oil1/2 tablespoon (5 ml)
- Mustard1/2 tablespoon (7 g)
- Stevia1 packet (1 g)
Instructions
- 1
Step 1
Boil water with a little salt. Meanwhile, wash, peel and cut the pumpkin into strips or wedges.
- 2
Step 2
Boil the pumpkin for 10 to 12 minutes, making sure it is softened but does not fall apart. Remove and drain well.
- 3
Step 3
Meanwhile, wash and cut the apple into thin wedges.
- 4
Step 4
Chop the walnuts.
- 5
Step 5
For the dressing, mix olive oil, mustard, stevia, oregano, and salt and pepper to taste.
- 6
Step 6
In a bowl serve the salad (pumpkin, apple, walnuts) and mix with the dressing.
Nutrition Snapshot
Macros and micros at a glance
27/ 100
Forkd Score · Limited
This recipe is lighter on nutrient density relative to its per-serving calories.
Calories
360
Protein
6.5g
Carbs
26.6g
Fat
27.5g
Fiber
3.7g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Pumpkin and Apple Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Pumpkin and Apple Salad
How long does Pumpkin and Apple Salad take to make?
Pumpkin and Apple Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Pumpkin and Apple Salad?
Most ingredients in Pumpkin and Apple Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Pumpkin and Apple Salad?
Pumpkin and Apple Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Pumpkin and Apple Salad?
Pumpkin and Apple Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Pumpkin and Apple Salad?
Pumpkin and Apple Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Pumpkin and Apple Salad up or down?
Yes. Pumpkin and Apple Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Pumpkin and Apple Salad?
A large skillet, saucepan, or sheet pan works well for Pumpkin and Apple Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Pumpkin and Apple Salad is cooked properly?
Pumpkin and Apple Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Pumpkin and Apple Salad suitable for vegetarians?
Yes. Pumpkin and Apple Salad is suitable for vegetarians as written.
Is Pumpkin and Apple Salad gluten-free?
Yes. Pumpkin and Apple Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Pumpkin and Apple Salad?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Pumpkin and Apple Salad ahead of time?
Pumpkin and Apple Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Pumpkin and Apple Salad for my calorie or macro goals?
To make Pumpkin and Apple Salad higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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