Roasted Pumpkin with Coriander Twist
By Emma
Certified Culinary Professional
•
Recipe tested & approved
Cubed peeled pumpkin roasted with olive oil and spices until tender. Tossed with toasted sunflower seeds and fresh parsley for texture and a herbaceous kick. Oven timed slightly less to keep firmness. Onion replaced by mild shallots for subtle sweetness. Cumin seeds swapped for toasted fennel seeds adding a licorice hint. Salt and pepper adjust, a squeeze of lemon juice finishes for brightness.
Prep:
25 min
Cook:
35 min
Total:
Servings:
4 servings
#vegetarian
#pumpkin
#roasted
#healthy
Pumpkin cubes dry, coated in olive oil. Into the oven—middle rack, moderate heat, 190 Celsius. Time cuts slightly from original, 35 minutes only, firm texture stays. While roasting, seeds toast separately; sunflower swaps out pumpkin seeds, crunch different. Shallot stands in for green onion, sweeter and gentler. Herbs shaken like a sprinkle. Parsley instead of coriander, greener note that lingers. Fennel seeds replace cumin—licorice hints mixed in. Lemon wedges ready, a squeeze to wake all flavors at the end. Salt and pepper tossed in middle, balanced on fingertips. No fuss, no frills. Dinner side or light main. Rustic, yet nuanced. Quick handful of ingredients dancing in and out of heat and cold, warm and tangy, soft and crunchy. Natural, simple, bold in shift.
Ingredients
- 420 g (3 cups) peeled pumpkin cubes
- 20 ml (1 tbsp plus 1 tsp) olive oil
- 20 ml (1 tbsp plus 1 tsp) toasted sunflower seeds
- 20 ml (1 tbsp plus 1 tsp) finely chopped fresh parsley
- 1 small shallot, minced
- 5 ml (1 tsp) toasted fennel seeds
- Salt and black pepper to taste
- Juice of 1/2 lemon
About the ingredients
Pumpkin cubed smaller than usual to ensure more even roast within shortened cooking time. Olive oil amount slightly cut to reduce greasiness, maintain glossy finish. Sunflower seeds used toasted beforehand for extra crunch opposed to raw seed roasting in mix. Parsley chopped fresh, leaves only, no stems to avoid bitterness. Shallot minced fine, milder than onion, blending into soft texture. Fennel seeds dry toasted on pan, crushed slightly for aroma release, replacing cumin’s earthiness with sweeter edge. Lemon juice added fresh, not bottled, to keep vibrant brightness. Salt and pepper added directly to pumpkin pre-roast, seasoning infused early. Ingredients measure adjusted roughly 30 percent downward, optimizing balance, less oily, lighter.
Method
- Oven rack set in middle position. Preheat oven at 190 C (375 F). Line a baking tray with parchment paper.
- Mix pumpkin cubes and olive oil on tray. Season with salt and pepper. Spread evenly.
- Roast for 35 minutes or until pumpkin softens but retains some firmness, flipping halfway.
- Remove tray. Add toasted sunflower seeds, chopped parsley, minced shallot, fennel seeds directly over warm pumpkin.
- Stir gently to combine. Squeeze half lemon’s juice on top. Adjust seasoning last.
- Transfer to serving plate. Serve warm or room temperature.
Cooking tips
Heat set just below original to 190 Celsius for better controlled roasting. Pumpkin tossed with oil in baking sheet lined neatly with parchment, no mess, easy flip. Roasting time trimmed by 5 minutes to keep tender but crisp cubes. Flip pumpkin halfway for even browning. After roasting out, sprinkle toasted sunflower seeds, minced shallot, chopped parsley, and fennel seeds over warm vegetables. Fold gently, avoid mush. Lemon squeezed last to preserve juice intensity. Rest mixing avoids wilting herbs, keeps fresh green pop. Transfer to plate while still warm. No long resting suggested, serve soon for flavor peak. The method swapped original onion and pumpkin seeds for milder shallot and crunchier sunflower. Timing, temperature adjusted for textural contrast. Keep simple but layered.
Chef's notes
- 💡 Choose firm pumpkin. Easy to roast, not mushy. Cut smaller cubes. 2-3 cm max. Ensures even roasting, stays tender inside. Adjust timing for size. Monitor closely.
- 💡 Use fresh herbs only. Dried herbs can't match. Parsley's gentle, bright flavor lifts the dish. Rinse and dry leaves before chopping fine. No stems, avoid bitterness.
- 💡 Fennel seeds are key. Toast them first. Releases oils and aroma. Crushing them slightly enhances flavor. Use a dry pan, heat gently. Quick process, don't burn.
- 💡 Adjust roasting time based on oven. Preheat thoroughly. Flip pumpkin halfway. Ensures browning. If yours is slower or faster, check at 30 minutes. Aim for tenderness.
- 💡 Lemon juice brightens the dish. Add just before serving. Fresh juice preferred over bottled. Packed flavor, lifts heaviness. Adjust to taste, but don't overdo it.
Common questions
What can I serve with this dish?
Many options work. Roasted vegetables, salads or grains pair well. Balance textures and flavors. Try quinoa or couscous.
Can I prepare this ahead?
Yes, but best fresh. Keep it in fridge for a day. Reheat gently. Avoid microwave for best texture. Oven is better.
Why is roasting time important?
Timing impacts texture. Too short produces hard bits. Too long leads to mush. Aim for sweet spot. Check at 30 minutes.
What if I cannot find sunflower seeds?
Substitute easily. Use pumpkin seeds, or nuts like almonds for crunch. Adapt texture, flavors shift slightly.
