Sweet dumpling squash and arugula salad

When I was at the grocery store last week I picked up a new squash to try. I love trying out new foods, so I was excited to come across this unfamiliar guy:

This sweet dumpling squash and arugula salad is a healthy vegetarian side dish that's perfect for fall. Naturally gluten free and nut free!

I looked it up when I got home and found out that it’s a sweet dumpling squash. That’s a fitting name for it because it was definitely sweet, with a bit of a nutty flavour too. I decided to use it in this really simple but delicious squash and arugula salad. It made a perfect healthy dinner alongside some balsamic grilled chicken and crusty bread!

This sweet dumpling squash and arugula salad is a healthy vegetarian side dish that's perfect for fall. Naturally gluten free and nut free!

Sweet dumpling squash and arugula salad
Prep time
Cook time
Total time
This sweet dumpling squash and arugula salad is a healthy vegetarian side dish that's perfect for fall. Naturally gluten free and nut free!
Yield: 3-4 servings
  • 1 sweet dumpling squash, cut into wedges
  • 5-6 cups of arugula
  • ¼ cup toasted pumpkin seeds
  • ⅓ cup shaved Gouda cheese
  • 5 small chopped dates
  • 1.5 tbsp olive oil
  • ¼ cup aged balsamic vinegar
  • ½ tsp honey
  1. Brush the wedges of squash with olive oil and sprinkle with salt, and roast at 400°F for about 30 minutes, flipping halfway through.
  2. Assemble the salad with the squash, arugula, pumpkin seeds, cheese and dates.
  3. Then whisk together the dressing of olive oil, vinegar and honey and drizzle it on top.

This sweet dumpling squash and arugula salad is a healthy vegetarian side dish that's perfect for fall. Naturally gluten free and nut free!

If you’re not a winter squash fan yet, you should be! Winter squash like sweet dumpling, butternut, and acorn squash are a power house of nutrition! All varieties are great sources of fibre, potassium, vitamin C, and beta carotene. Beta carotene is an antioxidant that can be converted to vitamin A in the body.

I’ve heard some confusion about this though, so I just wanted to clear things up. High doses of vitamin A are toxic, however eating a lot of beta carotene will NOT cause vitamin A toxicity. This is because the conversion only occurs if your body is low in vitamin A. The only notable side effect of eating a lot of beta carotene is development of a yellow-orange skin tone, especially in the fatty parts of your hands and feet.

I definitely think I’ve noticed this in my hands thanks to my love for squash, pumpkin and sweet potatoes! I try to limit how much I eat though – I wouldn’t want to have to rename this blog “Oompa Loompa’s Healthy Kitchen”!

What is your favourite winter squash?

Have you tried any new fruits or vegetables lately?


Filed under nutrition, recipe

19 Responses to Sweet dumpling squash and arugula salad

  1. this makes me laugh, it is funny because when the season of squash enters I see this happen to my hands as well. they are just so easy to cook and cheap this time of year!

  2. But you'd make such a cute oompa loompa! ha ;)I haven't tried that squash, but I'd like to – especially with Gouda!

  3. You know I love my squash. I'll definitely have to keep my eyes out for this kind so I can try out your recipe!

  4. BAHAHA I can relate to the orange hands! My mom commented on them over thanksgiving break– she was like ummm I think you need to lay off the sweet potatoes for awhile haha ;)This recipe sounds so delicious! I can't wait to try it!

  5. I've always wondered if the orange hand syndrome was dangerous or not. Glad to hear that it isn't :) I've definitely experienced my fair share of Oompa Loompa-ness but lately I've been regaining my normal color because I've had to cut out how many squashes I eat. The stomach was started to complain, so the squashes had to take a hike for a while. And it's sad because I miss my roasted kabochas!

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  7. I just bought a spaghetti squash for the first time last weekend, I'm thinking I'll try cooking it up tomorrow!I've got a bit of the orange hand-syndrome myself (I blame all the baby carrots and sweet potatoes) so good to know that it isn't toxic! :-p

  8. I'm pretty sure winter squash is my favourite food ever! I would sell my soul for the buttercup variety :) And can I just say that your presentation is amazing? My food never looks that good!

  9. Looks good! Love the addition of gouda cheese :)

  10. I've never had a dumpling squash!! I need to try that. I'm totally orange right now too!

  11. Ha ha love it. And I have orange hands and feet. I was at the hospital and the Doctor pulled in all the nutrition students to examine the bottoms of my hands and feet and guess what I had. It was really embarrassing ha ha. Even though I was there was a totallyyy different thing. It's good to know it's not toxic:) I've never tried sweet dumpling, but since I'm such a squash fan I think I'll need to pick some up!

  12. Haha you know what they say: you are what you eat! Eat orange and apparently you turn orange too! A few years ago my mom used to eat papaya A LOT and her skin definitely became a tint of yellowish-orange. But back to squash: I love it, probably more so than potatoes! I've never tried sweet dumpling squash but it sounds so exotic…and looks great! I know kabocha squash seems to be a favorite in the blogpsphere but I love butternut squash…it's the first squash I ever tried and clearly raised the bar for all other varieties ;)!

  13. I'm an Oompa Loompa too! I just looked at my hands, and yep, they're slightly orange! I'll sacrifice my skin beauty for delicious food any day though! ;)This salad looks fantastic! I've never tried a sweet dumpling squash, but seeing as that I've never met a squash I didn't like, I'm sure I'd love it. Kabocha is my current favorite because it's sweet and has a non-stringy texture; I bet it would be delicious in this recipe too!Hope you're having a great week, Chelsea! <3

  14. YUM!!! I made an acorn squash last weekend for the first time. (I know, I'm so behind on the squash bandwagon) It was amazing!!

  15. O yum! Making this salad! I love that you cleared up the Vit A issue. Girl you are super smart and looove your nutrition. You will make a great dietitian very soon!

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