Butternut Squash and Kale Salad is alive with wonderful flavors and textures; earthiness nicely married to sweetness, and crunch. And this nutritious salad features tender roasted butternut squash notes balanced with the hearty, fibrous goodness of kale, complimented with a mix of seasonal ingredients that await with every bite. It’s a dish that beautifully, brightly acts as a full course, as well as a lovely way to decorate any family dinnertime or any holiday spread.
The Nutritional Powerhouse: Why This Salad Shines
If that doesn’t keep you coming back, I don’t know what will: this Butternut Squash and Kale Salad is not only a feast for the eyes, but also a nutritional powerhouse. However, butternut squash and kale are nutrients rich, high in vitamins, minerals and antioxidants.
Butternut squash is full of beta-carotene, fiber and vitamin C, which helps keep the immune system strong and digested. One of the most nutritious leafy greens is kale, which has a lot of vitamins K, A and C as well as calcium and potent antioxidants. Both provide a good source of fiber to aid digestion and leave you feeling fuller, which is what makes this a great salad if you are on a diet or trying to increase your portion of vegetables in your diet.
Ingredients
Butternut Squash and Kale Salad
Ingredients
Ingredients
- 1- medium butternut squash peeled seeded, then diced into cubes of 1-inches
- tablespoon olive oil for roasting the squash
- Add salt and/or pepper according to your taste
- 1 bunch of kale with stems removed. leaves broken into bite-sized pieces
- 1 teaspoon olive oil for massaging the Kale
- 1 Cup walnuts or pecans finely chopped
- 1/3 cup of dried cranberries the seeds of pomegranate
- 1/4 cup of crumbled goat cheese or goat cheese
- Optional 2 cups cooked quinoa or roast chickpeas for extra protein
- For the Dressing
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Add salt and/or pepper according to your taste
Instructions
Directions
Roast the Butternut Squash:
- The oven should be heated to 400degF (200degC).
- Spread the squash cubes onto the baking sheets. Sprinkle the cubes with olive oil and then season with salt and black pepper, and toss to coat.
- Roast for 25-30 minutes and until squash becomes soft with a light caramelization, turning it halfway throughout the cooking. Remove from oven and allow it to cool.
Prepare the Kale:
- Place the kale leaves torn in an enormous bowl. Sprinkle with a tablespoon of olive oil and sprinkle with a small amount of salt.
- Massage the kale gently by moving the leaves around with your hands for about 2 minutes, or until the kale softens, and then darkens in hue.
Toast the Nuts (optional):
- In a small saucepan on medium temperature in a small skillet, toast the walnuts and pecans until they’re fragrant. Keep an eye closely to ensure that they don’t burn. Set aside.
Make the Dressing:
- A small bowl mix balsamic vinegar, olive oil, Dijon mustard, maple syrup and a pinch salt until mixed.
Assemble the Salad:
- In the bowl of mended Kale, add roasting butternut squash, the dried cranberries, toasted nuts or pomegranate seeds. Add crumbled feta.
- Serve the dressing on top of the salad, and gently toss until it is well-mixed. Check the seasoning and adjust if required.
Notes
This lively Butternut Squash along with Kale Salad is a great dish to be eaten hot or chilled and is perfect for any event!
Choosing the Best Ingredients for Your Salad
You are going to get the freshest ingredients so you’ll get a flavorful, colorful, nutritious Butternut Squash and Kale Salad. In choosing your butternut squash, buy a firm squash with no blemishes, and a smooth, even indicating surface. It should feel heavy for its size—the more it feels heavy, the better—saying that it is ripe and moist. When it comes to kale, choose lacinato kale (also called dinosaur or Tuscan kale) for a more tender, mellower bite and superior raw salad texture.
Besides the main ingredients, consider what complementary texture and flavors can be added. In a more nutty way, walnuts or pecans add a crunchy contrast and dried cranberries or pomegranate seeds add a lovely tartness and pop of colour. For creaminess and balance, a touch of goat cheese or feta or some roasted chickpeas toughs give this salad some protein.
Preparing the Butternut Squash: Roasting for Optimal Flavor
Roasted butternut squash is what makes up the foundation of this salad. The natural sweetness of the squash intensifies the deeper into the roasting process it gets, softens its texture, and lends it a faint madness onto its edges that develop a captivating flavor profile. First remove the seeds and peel off the squash and slice it in half. This ensures all the pieces cook at the same rate — it helps cut your squash into even cubes.
Bake the cubes on a baking sheet, drizzled with olive oil, and seasoned with salt, pepper and a little cinnamon or nutmeg for warm spiced undertone. Squash should be roasted at 400°F (200°C) about 25-25 minutes, turning halfway to get it even browning. Smooth and caramelized, the bottom of the squash will be tender when done, adding a succulent sweetness to each bite of salad.
Massaging the Kale: A Key Step for Tender Greens
Massaging raw kale is very important in order to make the kale for a kale salad soft and chewable. Not only does this soften leaves but it also decreases kale’s inherent bitterness. Tear the leaves into bite sized pieces, remove the tough stems and prepare. Add a small amount of olive oil or lemon juice over the kale and rub it with your hands for about two minutes or so, making sure leaves became dark and more tender. This is what turns kale from a fibrous green to a tender, flavourful base for the salad.
If you prefer a milder flavor, massaging the kale in boiling water for just a few seconds before the salad prep will mellow the bitterness. It will also soften the leaves and add to the appearance of those who cannot stomach raw greens.
Building the Perfect Salad with Complementary Ingredients
In order to have a well balanced flavors and textures in your Butternut Squash and Kale Salad, the substances you use need to also be in balance.Here are some great elements to think about:
Crunchy Elements
If you have a tendency to soft squash like the roasted butternut squash and very tender kale, try equalling the softness with the nuts or seeds like almonds, walnuts or pumpkin seeds. Not only are these a pleasant crunch, but these also contain healthy fats and other nutrients.
Sweet and Tart Additions
Dried fruits like cranberries, golden raisins or fresh pomegranate seeds have a burst of sweetness and a hint of tartness. Together they carry a vibrant layer to the dish, and complement the earthiness of the kale and the sweetness of the squash.
Creamy Textures
Just adding crumbled goat cheese or feta adds a creamy element that is rich and tangy, and that makes a nice contrast to the other ingredients in the salad. If you’re vegan, avocado or a plant based cheese alternative are good options.
Protein Options
To convert the salad into a meal, add a protein. The salad can be made a complete meal with grilled chicken, roasted chickpeas or even quinoa.
Dressing the Salad: Crafting the Perfect Vinaigrette
A Butternut Squash and Kale Salad needs to be dressed lightly and flavorful, so that the natural flavors of the ingredients come through. For a simple vinaigrette, olive oil, balsamic vinegar, Dijon mustard, a splash of maple syrup or honey gives the sweetness balance with kale and squash.
Maple Dijon Vinaigrette Recipe:
- 1/4 cup olive oil
- 2 tbsp balsamic vinegar
- 1 tsp Dijon mustard
- 1 tsp maple syrup or honey
- Salt and pepper to taste
All the ingredients are whisked until well emulsified and drizzled over the salad just before serving. It’s a good dressing, but not overly dominant, so it lets the main ingredients shine.
Assembling and Serving the Butternut Squash and Kale Salad
Make the salad by placing the massaged kale in a large serving bowl and starting to build the salad up from there. Roasted butternut squash cubes, your chosen toppings such as nuts, dried fruits, and cheese, to it. Evenly drizzle the dressing over the salad and gently toss to integrate all the ingredients.
If you want to dress up the salad a tad more, garnish it with some extra topping on top. If preparing in advance, refrigerate the salad and serve the next day for best flavors; or serve the salad immediately.
Variations and Customizations for Every Palate
A Butternut Squash and Kale Salad is so versatile in it’s beauty.Here are some variations to test:
Mediterranean-Inspired Salad
Of course, you can add Kalamata olives, cherry tomato, and sprinkle of feta cheese for a little Mediterranean twist. Once the flavors of the dressing are swapped for a lemon-herb vinaigrette, the flavor stays light and refreshing.
Winter Comfort Salad
If you’re using the squash, include roasted root vegetables like beets and carrots for a heartier version. A tahini based dressing will give you some warmth and creaminess during colder months.
Southwest Style
For a color,West Southwest twist, add black beans, corn,diced avocado, and sprinkle of cotija cheese. Mix a lime-cilantro vinaigrette with the salad for a zippy finish.
Storage and Leftovers
If you have leftovers, put it in an airtight container and store in refrigerator up to 2 days. If you can keep the dressing separate from the kale, that’s good as kale will soak up moisture and seems to get too soft when stored in dressing. It should be reheated in the oven for a few minutes to get it’s roasted flavor back, then add it to the salad.
The Perfect Accompaniments
Even though this Butternut Squash and Kale Salad is a great all on its lonesome, it’s also an awesome companion to other meals as well. It works well to serve by itself over a hearty soup, grilled meats, or a loaf of crusty bread, making a complete meal. Its colors and flavors are very vibrant that it would look like an eye candy when included in any meal.
Conclusion
A good way to enjoy seasonal produce and the benefits of nutrient dense food is in the Butternut Squash and Kale Salad. This salad is a celebration of wholesome, flavorful eating with balance of textures, flavors and colors. This salad is going to be a winner, no matter what you want to use it as, a nutritious main dish, or a hearty side.
FAQ
1. How do I properly prepare butternut squash for the salad?
To prepare butternut squash for your salad:
- Peel: Use a vegetable peeler to remove the skin.
- Halve and Seed: Cut the squash in half lengthwise and scoop out the seeds.
- Cube: Slice the flesh into uniform cubes for even roasting.
Roasting the cubes at 400°F (200°C) for about 25-30 minutes enhances their natural sweetness and adds a caramelized flavor to your salad.
2. How can I make raw kale more palatable in salads?
Raw kale can be tough and bitter. To improve its texture and flavor:
- Remove Stems: Strip the leaves from the tough stems.
- Chop: Cut the leaves into bite-sized pieces.
- Massage: Drizzle with a small amount of olive oil or lemon juice and massage the leaves with your hands for 2-3 minutes until they become darker and tender.
This process softens the kale and reduces bitterness, making it more enjoyable in salads.
3. What dressings pair well with butternut squash and kale salad?
Dressings that balance sweetness and acidity complement this salad well. Consider:
- Maple Dijon Vinaigrette: Combines the sweetness of maple syrup with the tang of Dijon mustard.
- Balsamic Vinaigrette: Offers a rich, slightly sweet flavor that pairs nicely with roasted squash.
- Lemon Tahini Dressing: Adds a creamy, nutty element with a citrusy kick.
These dressings enhance the natural flavors of the salad components without overpowering them.
4. Can I add protein to this salad to make it a complete meal?
Yes, adding protein can make the salad more filling. Suitable options include:
- Grilled Chicken: Adds a savory element.
- Roasted Chickpeas: Provide a plant-based protein and a crunchy texture.
- Quinoa: Offers a nutty flavor and additional protein.
Incorporating these proteins transforms the salad into a satisfying main course.
5. How should I store leftovers, and how long will they keep?
To store leftover salad:
- Refrigerate: Place in an airtight container.
- Separate Dressing: Keep the dressing separate to prevent the kale from becoming soggy.
When stored properly, the salad can last up to two days in the refrigerator. For optimal freshness, it’s best to add the dressing just before serving.
