Ingredients
- Butternut Squash: 1 medium-sized squash, peeled, seeded, and cubed. Provides a sweet, nutty flavor and creamy texture when roasted.
- Kale: 1 large bunch, preferably Tuscan (Lacinato) or curly kale, stems removed and chopped. Offers a slightly bitter, earthy base and is packed with nutrients.
- Olive Oil: Extra virgin olive oil, used for roasting the squash and massaging the kale. Adds healthy fats and enhances flavor.
- Maple Syrup: Pure maple syrup, for drizzling over the squash before roasting. Enhances sweetness and caramelization.
- Apple Cider Vinegar: For the dressing, provides a tangy counterpoint to the sweetness of the squash and maple syrup.
- Dijon Mustard: Adds a subtle sharpness and emulsifying power to the dressing.
- Shallot: 1 small shallot, finely minced, for the dressing. Contributes a mild onion-like flavor.
- Garlic: 2 cloves of garlic, minced, for the dressing and roasting. Provides a pungent and aromatic base.
- Lemon Juice: Freshly squeezed lemon juice, for the dressing and massaging the kale. Brightens flavors and tenderizes kale.
- Toasted Nuts or Seeds: Such as pecans, walnuts, pumpkin seeds, or sunflower seeds, for topping. Adds crunch and nutty flavor.
- Dried Cranberries or Cherries: Optional, for a touch of sweetness and chewiness. Complements the other flavors beautifully.
- Salt and Black Pepper: To taste, for seasoning the squash, kale, and dressing. Enhances all flavors.
- Optional Cheese (Vegetarian): Feta cheese or goat cheese, crumbled (optional, vegetarian only). Adds a salty and creamy element.
- Optional Grains: Cooked quinoa or farro (optional, for a heartier salad). Adds protein and fiber for a more substantial meal.
Instructions
- Prepare the Butternut Squash: Preheat your oven to 400°F (200°C). Peel, deseed, and cube the butternut squash into roughly 1-inch pieces. Larger pieces will take longer to roast, while smaller pieces might burn easily, so aim for uniform cubes for even cooking. Place the cubed squash in a large bowl.
- Season the Squash: Drizzle the cubed butternut squash with 2 tablespoons of olive oil and 1 tablespoon of maple syrup. Sprinkle with salt, pepper, and minced garlic (about half of the minced garlic from the ingredients). Toss everything together to ensure the squash is evenly coated with oil, maple syrup, and seasonings. This coating is crucial for caramelization and flavor development during roasting.
- Roast the Squash: Spread the seasoned butternut squash in a single layer on a baking sheet. Avoid overcrowding the pan, as this can steam the squash instead of roasting it, preventing browning and caramelization. If necessary, use two baking sheets. Roast in the preheated oven for 20-25 minutes, or until the squash is tender and slightly caramelized, flipping halfway through to ensure even cooking and browning on all sides. The edges should be slightly browned and the squash should be easily pierced with a fork when done.
- Prepare the Kale: While the squash is roasting, prepare the kale. Wash the kale thoroughly and pat it dry. Remove the tough center ribs from the kale leaves. Stack the leaves and roll them up tightly, then thinly slice them into ribbons. This technique makes the kale more tender and easier to eat. Place the sliced kale in a large bowl.
- Massage the Kale: Drizzle the sliced kale with 1 tablespoon of olive oil and 1 tablespoon of lemon juice. Sprinkle with a pinch of salt. Now, get your hands in there and massage the kale for 3-5 minutes. Massaging breaks down the tough fibers in the kale, making it more tender and less bitter. You’ll notice the kale wilting slightly and becoming darker green as you massage it. This step is essential for making raw kale palatable in a salad.
- Make the Dressing: In a small bowl or jar, whisk together the remaining olive oil (about 3-4 tablespoons), apple cider vinegar, Dijon mustard, minced shallot, remaining minced garlic, and a pinch of salt and pepper. Whisk vigorously or shake in a jar until the dressing is emulsified and well combined. Taste and adjust seasonings as needed. You might want to add a touch more maple syrup for sweetness, vinegar for tanginess, or salt and pepper to taste.
- Assemble the Salad: Once the butternut squash is roasted and slightly cooled, add it to the bowl with the massaged kale. Pour the dressing over the squash and kale. Toss gently to combine everything, ensuring the dressing coats all the ingredients evenly.
- Add Toppings: Sprinkle the salad with your choice of toasted nuts or seeds, and dried cranberries or cherries (if using). If you are using cheese, crumble it over the salad at this point. If you are adding cooked grains, gently fold them into the salad.
- Serve: Serve the Butternut Squash and Vegetarian Kale Salad immediately for the best texture, or let it sit for about 10-15 minutes to allow the flavors to meld together. This salad can also be made ahead of time, but it’s best to add the dressing just before serving to prevent the kale from becoming too soggy.
Nutrition
- Serving Size: one normal portion
- Calories: 300
- Fat: 20g
- Fiber: 7g