Mediterranean Pumpkin & Carrot Bake with Whipped Feta and Maple Walnuts
This Mediterranean Pumpkin and Carrot Bake is the kind of dish that feels rustic and elegant at the same time. It brings together naturally sweet vegetables, creamy whipped feta, and crunchy maple-glazed walnuts in a way that feels comforting yet fresh. Roasting pumpkin and carrots intensifies their sweetness, while olive oil, herbs, and warm spices give them that unmistakable Mediterranean character. The whipped feta adds a salty, tangy contrast, and the walnuts bring texture with just a hint of sweetness from maple syrup. This dish works beautifully as a vegetarian main, a hearty side, or a centerpiece for a shared table. It’s simple to prepare, visually inviting, and packed with flavor.
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 10 portions
Ingredients
For the Pumpkin & Carrot Bake
4 cups pumpkin or butternut squash, peeled and cubed
3 large carrots, sliced into thick rounds
3 tablespoons extra virgin olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon dried thyme or oregano
½ teaspoon salt
¼ teaspoon black pepper
For the Whipped Feta
200 g feta cheese
½ cup Greek yogurt
1 tablespoon olive oil
1 teaspoon lemon juice
For the Maple Walnuts
¾ cup walnuts
1½ tablespoons maple syrup
Pinch of salt
Instructions
Preheat your oven to 200°C (400°F). Line a large baking tray with parchment paper.
Place the pumpkin and carrot pieces in a large bowl. Add olive oil, cumin, smoked paprika, thyme, salt, and pepper. Toss until evenly coated.
Spread the vegetables in a single layer on the prepared baking tray.
Roast for 35–40 minutes, turning once halfway through, until tender and lightly caramelized.
While the vegetables roast, prepare the whipped feta. Add feta, Greek yogurt, olive oil, and lemon juice to a food processor.
Blend until smooth, creamy, and lightly whipped. Scrape down the sides as needed and refrigerate until ready to use.
In a small skillet over medium heat, add walnuts and maple syrup with a pinch of salt.
Cook for 3–4 minutes, stirring constantly, until walnuts are glossy and lightly toasted. Remove from heat and let cool.
Transfer roasted vegetables to a serving platter or baking dish.
Spoon or spread whipped feta over the vegetables and finish with maple walnuts before serving.
Tips
Choose firm pumpkin or squash to prevent excess moisture.
Cut vegetables evenly so they roast at the same rate.
Avoid overcrowding the pan to ensure caramelization.
Use a mild feta for a smoother, less salty whip.
Greek yogurt balances feta’s saltiness and adds creaminess.
Taste whipped feta before serving and adjust lemon if needed.
Stir walnuts constantly to prevent burning.
Let walnuts cool slightly so they stay crunchy.
Serve warm or at room temperature for best flavor.
Garnish with fresh herbs like parsley or thyme if desired.
Variations
Add red onion wedges to the roasting tray for extra sweetness.
Replace walnuts with almonds or pecans.
Use honey instead of maple syrup for a different sweetness.
Add chili flakes to the vegetables for gentle heat.
Mix roasted chickpeas into the bake for added protein.
Add a touch of cinnamon or nutmeg for warmth.
Use goat cheese instead of feta for a milder flavor.
Top with pomegranate seeds for freshness and color.
Serve over cooked quinoa or farro for a full meal.
Drizzle with balsamic glaze before serving for extra depth.
Q & A
Can I make this dish ahead of time?
Yes, roast vegetables and prepare whipped feta in advance, then assemble before serving.
Is this recipe vegetarian?
Yes, it is fully vegetarian.
Can I make it vegan?
Replace feta with a plant-based alternative and use dairy-free yogurt.
What pumpkin works best?
Butternut squash or sugar pumpkin are ideal.
Can I use baby carrots?
Yes, just slice them lengthwise for even roasting.
How long does it keep?
Up to 3 days in the refrigerator in an airtight container.
Can I serve it cold?
It’s best warm or at room temperature, but cold works in a pinch.
Is maple syrup necessary?
No, honey or date syrup also work well.
Can I add protein?
Grilled chicken or lentils pair nicely with this dish.
What should I serve it with?
It pairs well with grilled bread, salads, or roasted meats.
Nutrition
(Per Serving, Approximate)
Calories: 280
Carbohydrates: 24 g
Protein: 8 g
Fat: 18 g
Fiber: 5 g
Sugar: 10 g
Conclusion
Mediterranean Pumpkin and Carrot Bake with Whipped Feta and Maple Walnuts is a dish that celebrates balance. Sweet roasted vegetables, creamy salty feta, and crunchy nuts come together in a way that feels comforting yet refined. It’s easy enough for a weeknight but special enough for guests. Whether served as a side or the star of the table, this recipe brings warmth, color, and satisfying Mediterranean flavor to every bite.