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Mediterranean Black Beans Salad with Pumpkin and Asparagus

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Dive into this vibrant Mediterranean Black Beans Salad with Pumpkin and Asparagus! This big bowl of freshness combines crisp romaine, sweet roasted pumpkin, and tender asparagus, all crowned with hearty black beans. The salad is dressed in zesty Mediterranean flavors and garnished with fresh mint and a lemon wedge to squeeze over the top. Feel free to get creative with your toppings and make this dish your own!
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4
Course: Soft-Puréed Food
Cuisine: Healthy Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 200 g black beans, canned and drained
  • 150 g pumpkin, diced
  • 150 g asparagus, trimmed and cut into bite-size pieces
  • 150 g romaine lettuce, chopped
  • 50 ml olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp dried oregano
  • 1 lemon, cut into wedges
  • Fresh mint leaves, for garnish
  • Salt and pepper, to taste
  • Feta cheese, crumbled optional
  • Cherry tomatoes, halved optional

Equipment

  • Baking tray
  • Chef's knife
  • Large mixing bowl
  • Pot for boiling asparagus

Method
 

  1. Preheat your oven to 200°C (400°F).
  2. On a baking tray, spread the diced pumpkin evenly and drizzle with 1 tbsp of olive oil, salt, and pepper. Roast in the oven for about 20 minutes, or until golden and tender.
  3. In the meantime, bring a pot of water to a boil. Add asparagus and cook for 3-5 minutes, until just tender but still crisp. Drain and set aside.
  4. In a large mixing bowl, combine the chopped romaine, black beans, roasted pumpkin, and asparagus.
  5. In a small bowl, whisk together the remaining olive oil, red wine vinegar, and dried oregano. Pour over the salad and gently toss to combine.
  6. Serve the salad in bowls or on a large platter, garnished with fresh mint leaves and lemon wedges on the side for squeezing over the top. Enjoy!

Nutrition

Calories: 220kcalCarbohydrates: 35gProtein: 8gFat: 9gSodium: 210mgPotassium: 500mgFiber: 10gSugar: 2gVitamin A: 450IUVitamin C: 15mgCalcium: 60mgIron: 2mg

Notes

Feel free to swap out the seasonal vegetables based on what you have available!
If you're looking for extra creaminess, crumbled feta makes a lovely addition.
This salad tastes even better after it sits for a while, so it’s perfect for meal prep—just store it in an airtight container in the fridge for up to 3 days.
Enjoy experimenting with different herbs to enhance the Mediterranean vibe!

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