This satay roast pumpkin can be served as a side dish or as a delicious roast pumpkin salad. Always a crowd pleaser!
We recommend serving this dish with dairy free coconut yoghurt, roasted peanuts, mint leaves and our delicious Pic’s peanut butter satay sauce.
What are the key health benefits of pumpkin?
Pumpkin is in season in autumn and winter and works well with rich and tasty spices. This is way pumpkin is often the hero in hot savoury vegetarian dishes, and the deliciously sweet, orange flesh enhances winter salads.
As with most brightly orange coloured foods, pumpkin is a rich source of Vitamin A, precursor and powerful antioxidant, beta carotene, as well as other nutrients including vitamins B3, B9 (folate), C and E, and minerals, calcium, magnesium, potassium, zinc and selenium. Pumpkin also contains a small amount of protein and fibre.
We also use pumpkin in sweet dishes such as pancakes. If you like pumpkin in sweet dishes then you’ll love our spiced pumpkin and pecan pancakes!
What about the health benefits of Peanut Butter?
Peanut butter is packed with nutrients, including protein, fibre, healthy fats, vitamins, minerals and antioxidants, which have been associated with numerous health benefits. These include…
Vitamin B3 (Niacin): Essential nutrient for energy production and healthy nervous system and liver function. Consuming sufficient niacin has been associated with a reduced risk of cognitive decline and Alzheimers Disease and may also be helpful in the treatment of mental health conditions such as depression and anxiety.
Vitamin B1 (Thiamin): Another essential water soluble B vitamin necessary for healthy nervous system, blood sugar regulation and facilitates the conversion of carbohydrates into energy.
Vitamin B9 (folate): This nutrient is necessary for healthy blood cell formation, assists in carbohydrate metabolism and is required in additional quantities during pregnancy and other times of rapid growth, such as infancy and adolescence.
Vitamin E: An anti-inflammatory fat soluble vitamin, which protects cells against free radical damage, with studies suggesting a number of benefits including cardio vascular health, healthy immune function and improved cognitive function
The Hi Oleic peanuts used in Pic’s Peanut Butter means that there is a higher ratio of mono-unsaturated fats. In fact, the fatty acid profile is similar to that of olive oil. These mono unsaturated fats not only have well established health benefits, particularly for cholesterol metabolism and overall heart health, but also preserve the freshness of the peanut butter, extending shelf life.
It is important to choose a natural, premium quality peanut butter to ensure maximum nutrient retention. This is why we always choose Pic’s peanut butter which has no added nasties… Just peanuts and a touch of salt.
Satay roast pumpkin
1 kg Japanese pumpkin, cut into wedges
1 tbsp olive oil
1/4 cup roasted peanuts
Mint leaves (to garnish)
- Peanut satay sauce
1/3 cup crunchy Pic’s peanut butter
1 tbsp sesame oil
2 tbsp coconut yoghurt (+ extra to serve)
1 tbsp tamari
1 tsp coconut sugar
1 garlic clove, crushed
1/2 tsp chilli flakes
1/4 tsp cumin
2-3 tbsp filtered water
- Preheat oven to 200 degrees C.
- Lightly brush pumpkin with olive oil.
- Arrange on a lined baking tray and bake for 30-35 minutes or until soft, turn after 15-20 minutes.
- Meanwhile, prepare satay sauce. Combine all ingredients in a mixing bowl, mix well. Transfer to a dish to serve with the pumpkin.
- Arrange roast pumpkin on a bed of greens. Serve with toasted peanuts, mint, satay sauce and/or coconut yoghurt.