1 November 2024

Pumpkin & Feta Grilled Cheese

For me, a good sandwich must have a rich and generous filling, capable of providing all essential nutrients. I put a twist on the classic grilled cheese recipe by adding ingredients that capture the essence of the autumn season. The sandwich I suggest is a Pumpkin & Feta Grilled Cheese, featuring crunchy walnuts, caramelized onions and a drizzle of honey. This is the perfect cozy dish to enjoy on a chilly day, served with a bowl of soup or a salad.

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Every component plays an important role, and when combined between hearty whole grain bread slices, they create a mouthwatering combination. The base is a creamy spread of roasted pumpkin and chestnuts, topped with caramelized onions cooked with sweet balsamic vinegar. Additionally, the tanginess of the crumbled feta cheese and the crunchiness of chopped walnuts enhance the flavor. Finally, a touch of honey adds a sweet note that complements the other flavors, creating a savory and sweet mix.

The modern concept of melted cheese between two slices of grilled bread first appeared in the 18th century and became popular especially in the US. In fact, during the Great Depression, cheese and bread were two common and inexpensive ingredients. Then during World War II this meal was a staple in school cafeterias and military rations. Over the years many versions have emerged outside the US, such as the French croque monsieur or the Italian panini.

Usually I am not a fan of sandwiches because I find those available in stores to be not very nutritious and often dry. For this reason, when I crave a sandwich, I prefer to gather all the necessary ingredients to create a healthy and complete meal. Often, people consider sandwiches only as a quick option for lunch at the office, but I also enjoy tasting them comfortably at home. This Pumpkin & Feta Grilled Cheese is quite simple to prepare; you basically just roast the squash in the oven and then assemble everything. Of course, it’s best when toasted and hot, but I have also tried it warm the next day, and it was still delicious.

Ingredients for vegetarian grilled cheese sandwich

Pumpkin: its natural sweetness balances the other savory ingredients, and when blended, it becomes a creamy purée. Pumpkin is rich in vitamins A and C, as well as potassium and fiber. Additionally, it evokes the feeling of fall and a cozy atmosphere. I used the squash variety, but any type works perfectly and pairs well with the chestnuts to create the spread.

Chestnuts: their nutty flavor complements the sweetness of pumpkin and their earthy depth makes the spread more satisfying. Chestnuts are a healthy ingredient packed with vitamins and minerals. Additionally, they are high in carbohydrates, which provide energy and help keep you full.

Walnuts: chopped walnuts in the middle of the sandwich make each bite more interesting, both in terms of flavor and texture. Walnuts are rich in healthy fats, vitamin E and magnesium, making the Pumpkin & Feta Grilled Cheese more nutritious. Moreover, they provide protein and fiber, which help keep you feeling fuller and contribute to digestive health.

Bread: I use whole grain bread for this Pumpkin & Feta Grilled Cheese sandwich because it has a more robust and nutty flavor than white one. This type of bread has a thicker consistency, providing a denser base for the filling and ensuring that the ingredients hold together well. Additionally, whole grain bread is rich in fiber, contributing to overall health and serving as a great source of energy.

Onions: when caramelized, onions release their natural sweetness and become soft, adding a silky texture to the sandwich. The sweet and savory scent stimulates the appetite and enhances the enjoyment of the dish. Onions contain antioxidants that help reduce inflammation, and their sweetness balances the saltiness of the feta cheese.

Honey: a drizzle of honey as the final touch complements the salty elements, creating a harmonious sweet and fruity flavor experience. Honey helps bind the ingredients together, providing moisture and an appealing glossy finish. This ingredients also offers a quick energy boost, making the Pumpkin & Feta Grilled Cheese more satisfying.

Feta: this cheese has a tangy and salty flavor that contrasts with the sweetness of the pumpkin and honey. Crumbled feta adds a pleasant texture that complements the creaminess, creating a multi-layered eating experience. Feta is a good source of protein and is packed with calcium and vitamins, supporting metabolism and contributing to the feeling of fullness.

Balsamic vinegar: it helps caramelize the onions, and its acidity brings out their rich flavors. Balsamic vinegar adds moisture, preventing the onions from drying out and ensuring a tender texture. Finally, it contains antioxidants that help reduce inflammation.

Find the complete recipe with measurements below.

How to prepare the grilled pumpkin cheese

Preheat the oven to 200°C (390°F). Cut the pumpkin into cubes and place them on a lined baking sheet with rosemary, olive oil and salt. Bake the pumpkin in the oven until soft.

Let the pumpkin cool, then transfer it to a mixer along with the cooked chestnuts. Blend until you achieve a creamy spread.

Heat a pat of butter in a saucepan. Add the sliced onions along with the balsamic vinegar and a pinch of salt. Let the onions cook until soft, about 15 to 20 minutes.

Spread some pumpkin cream on top of a slice of bread, then add caramelized onions, crumbled feta cheese, chopped walnuts and a drizzle of honey. Top with the second slice of bread.

Heat a pat of butter in a saucepan and once hot toast the sandwich on each side until golden brown.

My tips for a sweet and savory sandwich

Add some water to the onions while cooking to prevent from sticking to the bottom.

Feta can be replaced by other cheeses such as cottage cheese or Parmesan.

You can toast the sandwich with olive oil in a saucepan, instead of butter, or in the oven.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!