Maple Roasted Pumpkin with Chili and Feta
This is one of those dishes that feels instantly comforting yet vibrant at the same time. Sweet roasted pumpkin, a gentle heat from chili, salty feta, and crunchy walnuts come together in a way that feels both indulgent and nourishing. It’s the kind of recipe that works just as well as a cosy weeknight dinner side as it does for a festive table, meal prep bowls, or a standout salad topper.
Roasting pumpkin transforms it completely — the natural sugars caramelise, the texture becomes soft and buttery, and the flavour deepens into something almost dessert-like. Adding maple syrup enhances that sweetness, while chili flakes cut through it with warmth and balance. The feta adds creaminess and salt, and the walnuts bring crunch and richness, making every bite interesting and satisfying.
This dish fits beautifully into a balanced lifestyle. It’s plant-forward, packed with fibre, healthy fats, and flavour, and feels like real food that nourishes without restriction. Whether you’re eating vegetarian, flexitarian, or just trying to add more vegetables to your meals, this is a recipe you’ll find yourself coming back to again and again.
Benefits of Each Ingredient
Pumpkin
Pumpkin is rich in fibre, which supports digestion and helps keep you full for longer. It’s also high in beta-carotene, which the body converts into vitamin A to support skin, eye health, and immune function.
Red Onion
Red onions add natural sweetness when roasted and provide antioxidants, including quercetin, which supports heart health and helps reduce inflammation.
Walnuts
Walnuts are a great source of healthy fats, including omega-3s, which support brain health and reduce inflammation. They also add protein and a satisfying crunch.
Maple Syrup
Maple syrup provides natural sweetness with trace minerals like manganese and zinc. It enhances flavour without overpowering the dish and helps create caramelised edges when roasting.
Chili Flakes
Chili flakes add warmth and depth while supporting metabolism and circulation. You can easily adjust the amount to suit your heat tolerance.
Feta
Feta brings saltiness and creaminess that balances the sweetness of the pumpkin. It provides protein, calcium, and probiotics that support bone and gut health.