Warm quinoa salad with fermented pumpkin – Lieblingsglas

Autumn brings not only colorful leaves, but also an abundance of fresh vegetables and fruit. Pumpkins in particular stand out at this time of year – versatile, nutritious and full of flavor. But instead of just processing it in the traditional way, fermentation offers an exciting way to preserve pumpkins and at the same time intensify their flavor. In this article, we show you how you can refine pumpkins through fermentation and what advantages this method brings – for your kitchen and your health.

Why fermented pumpkin?

Fermented foods not only taste great, they are also extremely healthy. During the fermentation process, probiotic bacteria are created that promote our intestinal health. In addition, some nutrients become more available through fermentation, making them easier for our bodies to absorb and improving digestion. Fermented pumpkin is the perfect autumn vegetable with many benefits:

1. Nutrient-rich: Pumpkin contains vitamin A from beta-carotene, which strengthens your skin and eyes, as well as vitamin C, which supports your immune system. Potassium and fiber promote heart health and good digestion
2. Stabilization of blood sugar levels: Pumpkin has a naturally low glycemic index. Fermentation can keep blood sugar levels more stable, as the probiotic bacteria it contains help improve insulin sensitivity
3. Promotes digestion: The fiber contained in pumpkin is retained through fermentation and promotes digestion. At the same time, the fermentation process can ensure that the pumpkin becomes easier to digest
4. Mood enhancers: Pumpkin contains tryptophan, an amino acid that contributes to serotonin production and thus lifts your mood. Perfect to counteract autumn melancholy

Recipe: Warm quinoa salad with fermented pumpkin

Fermentation sounds complicated? Don’t worry, this warm quinoa salad with fermented pumpkin is the perfect way to start! With our starter set, you can make this basic recipe in no time. With just a few ingredients, you can conjure up an autumnal dish that is filling but still light. Try our simple and delicious salad!

Step 1: Ferment the pumpkin

Ingredients:

• 1 small Hokkaido pumpkin
• 1 tbsp sea salt
• 2-3 garlic cloves
• 1 teaspoon dried thyme or rosemary
• Filtered water (until the pumpkin is covered)

Directions:

1. Peel the pumpkin (optional for Hokkaido) and cut into small cubes
2. Place the cubes in a sterilized jar and add the garlic cloves and herbs
3. Dissolve the salt in a small amount of water and pour over the pumpkin until completely covered
4. Cover with a clean cloth or lid and leave to ferment in a dark, cool place for 5-7 days
5. Check daily to make sure everything stays under the brine. Then store in the fridge. You can find more tips in our Fermentation E-Book

Step 2: Prepare the salad

Ingredients:

• 1 cup uncooked quinoa
• 2 medium onions, cut into thin rings
• 1/8 teaspoon salt
• 1/2 cup dried cranberries (or dried cherries)
• 2-3 tablespoons olive oil
• 1-2 tablespoons fresh sage, chopped
• 1/2 cup salted cashews
• 2 tablespoons lemon juice
• 1-1.5 Bags Baby Spinach
• Salt and pepper to taste

Preparation:

1. Prepare quinoa: Rinse the quinoa and bring to the boil in a saucepan with 2 cups of water. Reduce the heat and simmer covered for about 15 minutes until the water is completely absorbed
2. Caramelize onions: Heat 1-2 tablespoons of oil in a large skillet over medium heat. Add the onions, sprinkle with salt and caramelize over medium-low heat for about 20-25 minutes until golden brown
3. Prepare the dressing: Mix lemon juice with olive oil
4. Assemble the salad: Add the cranberries to the dressing and let it sit for a while. Pour the dressing over the cooked quinoa and mix well. Fold in the caramelized onions and sage. Add the fermented pumpkin and spinach and fold in gently so that the spinach wilts slightly in the heat. Finally, sprinkle the cashew nuts on top

Pumpkin for self-sufficiency – More tips and tricks

Pumpkin is an essential part of the fall kitchen, so we have some practical hacks to get the most out of your pumpkin. Start the season health-conscious and discover the power of self-sufficiency:

• Freezing pumpkin: Do you have more pumpkin than you need? No problem! Cooked or pureed pumpkin is great for freezing. That way you always have a portion ready for soups, smoothies or baked goods
• Quick preparation: No time for the oven? Cut the pumpkin into small pieces and cook it in the microwave for 5-8 minutes. Simple, quick and full of flavor
• Using pumpkin seeds: Don’t throw away the seeds! Roasted, they make a great snack or a crunchy topping for salads and soups. They are also rich in healthy fats and proteins
• Butter substitute: Pumpkin puree can be used in baking recipes as a substitute for butter or oil. This makes cakes and muffins lower in fat and more nutritious
• Sweet & savory: Pumpkin is a real all-rounder when it comes to combining flavours. Whether with cinnamon and nutmeg or with chilli and paprika – pumpkin brings variety to your autumn kitchen
• Peeling pumpkin made easy: If you cook the pumpkin briefly in the oven before peeling it, the skin will be much easier to remove! Simply bake in the oven at 180°C for about 15-20 minutes, after which the skin will be easy to remove

There are many ways to discover the power of self-sufficiency this autumn. Get inspired by our other recipes, such as the autumnal infused waterdem Pumpkin Chai Kefir or the Water kefir with orange blossoms – perfect for strengthening your immune system and pampering yourself with seasonal flavors. Your health starts in the glass!