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Autumn Jar Salad with Roasted Pumpkin, Spelt Groats, and Tahini Dressing - photo 1
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Autumn Jar Salad with Roasted Pumpkin, Spelt Groats, and Tahini Dressing

Pikantne Takeaway Dishes Salads Vegetarian Dishes 60 min Medium 4 wyświetleń ~33.29 PLN - (0)
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Description

This salad is the essence of autumn captured in a handy jar, perfect as a healthy and filling lunch on the go. It combines the sweetness of caramelized, roasted Hokkaido pumpkin, the earthy flavor of spelt, and salty, creamy feta. Crunchiness is added by toasted walnuts, while dried cranberries provide a sweet and sour note. The whole dish is brought together by a velvety, slightly nutty dressing made from tahini paste with lemon and garlic. The dish is not only delicious but also visually appealing thanks to the layered arrangement of ingredients, which prevents them from becoming soggy and helps maintain freshness for longer. It's an excellent way to do meal prep – prepare a few jars on Sunday to enjoy a nutritious meal over the following days at work or school. This is a vegetarian dish, rich in fiber, vitamins, and healthy fats.

Składniki (16)

Servings:
2
  • Hokkaido pumpkin 400 g
  • barley groats 100 g
  • Szpinak baby 60 g
  • Feta cheese 100 g
  • Walnuts 40 g
  • Dried cranberries 30 g
  • Pasta tahini 60 g
  • Lemon juice 30 ml
  • Maple syrup 15 ml
  • Garlic 1 ząbek
  • Extra virgin olive oil 0.2 łyżek
  • Water 60 ml
  • 🌿 Przyprawy
  • Papryka słodka wędzona 1 łyżeczka
  • Salt 0.1 szczypt
  • Pieprz czarny świeżo mielony 2 szczypty
  • ✨ Opcjonalne
  • Pestki granatu 30 g
💰 Szacowany koszt dania: ~33.29 PLN (16.65 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation and baking of pumpkin

1

Preheat the oven to 200°C with fan (or 220°C without fan). Thoroughly wash the hokkaido pumpkin under running water. Place it on a stable cutting board, cut off the hard end with the stem. Cut the pumpkin in half using a large, sharp knife. Use a spoon to scoop out the seeds and fibrous flesh from the center. Then, cut the pumpkin halves into cubes with a side of about 2 cm. Remember, there is no need to peel the skin.

Ingredients: Hokkaido pumpkin
Use a large chef's knife and a stable cutting board. If the pumpkin is very hard, you can put it in the microwave for 2-3 minutes to soften it slightly, which will make cutting easier. Pumpkin seeds can be washed, dried, and roasted – they make a delicious snack!
2

Transfer the chopped pumpkin to a large bowl. Add 1 tablespoon (15g) of olive oil, smoked paprika, 2 pinches of salt, and 1 pinch of pepper. Mix everything thoroughly with your hands, ensuring that each cube of pumpkin is evenly coated with oil and spices. Spread the pumpkin in a single layer on a large baking sheet lined with parchment paper.

Ingredients: Hokkaido pumpkin, Extra virgin olive oil, Papryka słodka wędzona, Salt, Pieprz czarny świeżo mielony
The most important thing is to lay the pumpkin cubes in a single layer and not to have them touching too tightly. If you overcrowd the baking sheet, the pumpkin will start to steam instead of roast and won't achieve a beautiful, caramelized color. If necessary, use two baking sheets.
3

Place the baking tray with the pumpkin in the preheated oven. Bake for about 20-25 minutes. After 15 minutes, stir the pumpkin with a spatula to ensure it browns evenly. The pumpkin is ready when a fork easily pierces it, and the edges of the cubes are slightly browned and caramelized. Once baked, remove the tray from the oven and let the pumpkin cool completely.

Ingredients: Hokkaido pumpkin
Do not put hot pumpkin into the jar, as the steam will make the other ingredients soggy and unappetizing. Patience is key!

Cooking the groats

4

While the pumpkin is baking, cook the pearl barley. Place 100g of barley in a fine sieve and rinse thoroughly under cold running water until the water runs clear. Transfer the barley to a small pot, add 200 ml of cold water (ratio 1:2), and add a pinch of salt. Bring the water to a boil over medium heat, then reduce the heat to the minimum, cover the pot with a lid, and cook for about 20-25 minutes, until the barley absorbs all the water and is soft but still slightly chewy. After cooking, let the barley sit covered for 5 minutes, then fluff it with a fork and leave it to cool completely.

Ingredients: barley groats, Water, Salt
Use a heavy-bottomed pot to prevent the groats from burning. Do not lift the lid during cooking to keep the steam in. If there is still water in the pot after 25 minutes, remove the lid and cook for a little longer until it evaporates.

Preparing tahini sauce

5

In a small bowl or jar, combine tahini paste, freshly squeezed lemon juice, maple syrup, and garlic pressed through a garlic press or very finely chopped. Start mixing the ingredients with a small whisk or fork. At first, the sauce may become very thick and lumpy – this is a normal reaction. Gradually, one tablespoon at a time, add cold water while continuously whisking until the sauce reaches a smooth, creamy consistency resembling runny mayonnaise. Season to taste with a pinch of salt and pepper. If the sauce is too thick, add a little more water; if it's too thin, add more tahini.

Ingredients: Pasta tahini, Lemon juice, Maple syrup, Garlic, Water, Salt, Pieprz czarny świeżo mielony
The easiest way to prepare the sauce is in a small jar with a lid. Just put all the ingredients in it, close it, and shake vigorously for a minute. This is a great way to mix everything perfectly and store any leftover sauce.

Preparation of the remaining ingredients

6

Heat a small, dry skillet over medium heat. Add the walnuts and toast for 3-4 minutes, stirring or tossing the skillet frequently, until they become fragrant and lightly browned. Be careful not to burn them. Transfer the toasted walnuts to a plate to cool, then chop coarsely. Drain the feta cheese from the brine and crumble it into smaller pieces with your fingers. Wash the spinach thoroughly and dry it on a paper towel or in a salad spinner.

Ingredients: Walnuts, Feta cheese, Szpinak baby
Toasting nuts releases their essential oils, making them crunchier and giving them a deeper flavor. Don't skip this step! Make sure the spinach is completely dry so it doesn't release water into the salad.

Layering the salad in a jar

7

Prepare two large jars (with a capacity of about 750 ml). The key to success is the correct order of layering, which prevents the ingredients from getting soggy. Pour an equal portion of the prepared tahini sauce at the bottom of each jar. Next, layer the cooled pearl barley. On top of the barley, gently place a layer of cooled roasted pumpkin. The next layer is crumbled feta cheese and dried cranberries. Then sprinkle everything with chopped, toasted walnuts. If using, add pomegranate seeds now. Finally, loosely place the thoroughly dried spinach on top, filling the jar to the brim. Seal the jars tightly.

Ingredients: barley groats, Hokkaido pumpkin, Feta cheese, Dried cranberries, Walnuts, Szpinak baby, Pestki granatu
Use jars with a wide opening, which will make layering easier as well as eating later. Do not mash the ingredients, especially the spinach on top. They should be arranged loosely. This order (wet at the bottom, dry on top) ensures that the salad stays fresh and crunchy for up to 3 days.

Fun Fact

💡

Jar salads have gained immense popularity thanks to food bloggers and social media as a brilliant way to prepare healthy and aesthetically pleasing meals for the entire week (the so-called 'meal prep'). The key to their success is the layered arrangement of ingredients, which acts as a barrier protecting delicate greens and crunchy toppings from the moisture of the dressing.

Best for

Lunch do pracy Piknik Zdrowy posiłek na uczelnię Szybka kolacja po treningu

Tips

🍽️ Serving

Before eating, shake the closed jar vigorously for about 15-20 seconds. This will ensure that the sauce at the bottom evenly coats all the ingredients. Then you can transfer the salad to a plate or, if the jar is wide enough, eat it straight from there using a long fork.

🥡 Storage

Store the salad in a tightly sealed jar in the refrigerator. When properly prepared, it will stay fresh and crunchy for up to 3 days. This is an ideal solution to save time during the week.

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