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Low FODMAP Spiced Pumpkin with Lentil Pomegranate Salad and Maple Lemon Dressing

Serves 6 as a side

Bringing a burst of festive season colours to your plate with our Spiced Pumpkin with Lentil Pomegranate Salad and Maple Lemon Dressing. This vibrant dish combines the earthy sweetness of roasted spiced pumpkin with the hearty goodness of lentils and the burst of juiciness from fresh pomegranate seeds. Drizzled with a Maple Lemon Dressing, this salad strikes a perfect balance between savory and sweet, creating a symphony of tastes that dance on your palate.

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Prep time: 15 minutes
Cook time: 15 minutes


For the Pumpkin

Lentil and Pomegranate Salad

  • ½ cup pumpkin seeds
  • 1 can lentils, drained and rinsed 
  • 2 cups watercress or rocket 
  • ½ a small pomegranate, seeded
  • 100g Goats cheese (leave out for df option)


  • 2 Tbsp red wine vinegar
  • 2 Tbsp maple syrup 
  • 4 Tbsp olive oil 
  • 1 lemon juiced 
  • Salt and pepper
The Friendly Food Co low FODMAP spiced carrots and parsnips ...


  1. Preheat the oven to 180°C. 
  2. Cut the pumpkin into 3cm thick wedges, discarding the seeds from the center. Lay the pumpkin wedges on a lined baking tray (you may have to divide between two trays). Season with Cajun seasoning and drizzle with oil. Roast in the oven for 30 minutes. Remove from the oven and set aside to cool. 
  3. In a small pan over medium heat, add the pumpkin seeds, tossing regularly until toasted. Set aside to cool. 
  4. In a bowl, combine lentils, watercress or rocket, pumpkin seeds, pomegranate and goats cheese if using.
  5. Combine the dressing ingredients in a small bowl and add to the lentil salad. 
  6. To plate, arrange the pumpkin wedges on a serving plate, top with the lentil salad.

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