Roast pumpkin and zucchini salad with blackened corn

Prep   15 min
Cook   30 min
Other   10 min (Cooling)

Cook the vegetables until they start to darken around the edges to give this hearty salad a delicious smoky flavour.

  • Pumpkin, any type, 450 g, unpeeled, seeded and sliced into 1cm wedges
  • Red onion, 2 medium, sliced into 1cm thick rings
  • Zucchini, 2 medium, sliced into 1.5cm thick rounds
  • Oil spray, 1 spray(s) (2-sec spray)
  • Thyme, fresh, 1 tablespoon(s), or 2 teaspoons dried thyme
  • Sweetcorn, 1 cob(s)
  • Greek yoghurt, 4 tablespoon(s), low-fat
  • Red wine vinegar, 2 tablespoon(s)
  • Tabasco sauce, ¼ teaspoon(s), a few drops
  • Cherry tomatoes, 1 250g punnet(s), halved
  • Baby rocket, 120 g


  1. Preheat the oven to 220°C and line a baking tray with baking paper.
  2. Arrange the pumpkin, onion and zucchini on the prepared tray and spray with cooking oil. Season to taste with salt and pepper, then scatter with thyme. Roast the vegetables for 25–30 minutes, turning once, until golden and tender. Remove from the oven and allow to cool for 10 minutes.
  3. Meanwhile, heat a barbecue or chargrill pan to high and cook the corn, turning often, for 6–8 minutes until slightly charred and tender. When cool enough to handle, place the cob on its end and carefully slice off the kernels, then add to the roast vegetables.
  4. Combine the yoghurt, vinegar, Tabasco and 1 tablespoon cold water in a small bowl. Season to taste with salt and pepper, then mix well to combine. Place the tomato and rocket in a small bowl, drizzle over half the dressing and toss to combine.
  5. Spoon the tomato and rocket mixture onto a serving platter. Arrange the vegetables on top, then drizzle over the remaining dressing and serve.

TIP: Serve with 20g toasted flaked almonds scattered over the platter for 3/4 fat unit per serve, or add 1 1/3 cups (365g) cooked white beans to the recipe for 1 bread unit per serve.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 0
Bread & Cereals0
Healthy Fats & Oils0
Protein7.1 g
Total fat3.5 g
- Saturated fat1.5 g
Total carbohydrates22.3 g
- Total sugars18.1 g
Fibre8.1 g
Sodium56 mg