Why You’ll Love This Recipe
- Seasonal Ingredients: Utilizes fresh fall produce like butternut squash and apples.
- Nutrient-Rich: Packed with vitamins, minerals, and healthy fats.
- Versatile: Easily customizable to suit your taste preferences.
- Quick and Easy: Simple preparation steps make it suitable for any cooking skill level.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 1 butternut squash, peeled, seeded, and diced
- ½ tablespoon oil of choice
- Salt and freshly ground pepper, to taste
- ½ cup quinoa or rice
- 2 cups chopped kale leaves
- 2 small apples, pears, or figs, sliced or diced
Toppings:
- ¼ cup dried cranberries
- ¼ cup pecans, roughly chopped
- ⅓ cup reduced-fat crumbled feta cheese
- 2 tablespoons nuts or seeds of choice
For the Apple Cider Vinaigrette:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup or honey
- 1.5 teaspoons Dijon mustard
- 1 garlic clove, minced
Directions
- Roast the Butternut Squash: Preheat the oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 16 minutes, flipping halfway through, until tender. Remove from the oven and let cool completely.
- Cook the Quinoa: Prepare the quinoa or rice according to package instructions. Once cooked, let it cool.
- Prepare the Dressing: In a jar, combine all vinaigrette ingredients and shake well until emulsified.
- Massage the Kale: Place chopped kale in a large bowl. Add half of the dressing and massage the kale for a few minutes to soften it and reduce bitterness.
- Assemble the Salad: Add the cooled quinoa, roasted butternut squash, and sliced apples to the bowl with the kale. Toss to combine.
- Add Toppings: Sprinkle dried cranberries, chopped pecans, crumbled feta, and additional nuts or seeds over the salad. Drizzle with remaining dressing before serving.
Servings and Timing
- Servings: This recipe yields approximately 4 servings.
- Preparation Time: 20 minutes
- Cooking Time: 20 minutes
- Total Time: 40 minutes
Variations
- Protein Addition: Incorporate shredded chicken or chickpeas for added protein.
- Cheese Options: Substitute feta with goat cheese or blue cheese for a different flavor profile.
- Fruit Alternatives: Use pears or figs instead of apples for a unique twist.
- Grain Choices: Swap quinoa with brown rice or farro to vary the texture.
Storage/Reheating
- Storage: Store leftover salad in an airtight container in the refrigerator for up to 2 days.
- Reheating: This salad is best enjoyed cold or at room temperature. If preferred warm, gently reheat the roasted butternut squash and quinoa before adding to the salad.
FAQs
1. Can I prepare this salad in advance?
Yes, you can prepare the components ahead of time. Store the dressing separately and combine just before serving to keep the salad fresh.
2. What other dressings pair well with this salad?
A balsamic vinaigrette or honey mustard dressing would complement the flavors nicely.
3. Is this salad gluten-free?
Yes, as long as you use quinoa or gluten-free rice, the salad is gluten-free.
4. Can I use frozen butternut squash?
Yes, frozen butternut squash can be used. Ensure it’s fully thawed and patted dry before roasting to achieve the best texture.
5. How can I make this salad vegan?
Omit the feta cheese or replace it with a plant-based alternative, and use maple syrup instead of honey in the dressing.
6. What can I substitute for kale?
Arugula or spinach are great alternatives if you prefer a milder green.
7. How do I prevent the apples from browning?
Toss the apple slices in a bit of lemon juice to slow down oxidation and keep them looking fresh.
8. Can I add grains other than quinoa or rice?
Yes, farro or couscous would also work well in this salad.
9. What nuts can I use if I don’t have pecans?
Walnuts or roasted pumpkin seeds are excellent substitutes that add crunch and flavor.
10. Is it necessary to massage the kale?
Massaging the kale helps to soften it and reduce bitterness, enhancing the overall texture and flavor of the salad.
Healthy Fall Salad
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This Healthy Fall Salad combines roasted butternut squash, crisp apples, quinoa, and kale, all tossed in a tangy apple cider vinaigrette. Packed with seasonal ingredients and nutrients, it’s the perfect quick and easy recipe to celebrate autumn’s bounty.
Ingredients
- 1 butternut squash, peeled, seeded, and diced
- ½ tablespoon oil of choice
- Salt and freshly ground pepper, to taste
- ½ cup quinoa or rice
- 2 cups chopped kale leaves
- 2 small apples, pears, or figs, sliced or diced
Toppings:
- ¼ cup dried cranberries
- ¼ cup pecans, roughly chopped
- ⅓ cup reduced-fat crumbled feta cheese
- 2 tablespoons nuts or seeds of choice
Apple Cider Vinaigrette:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup or honey
- 1.5 teaspoons Dijon mustard
- 1 garlic clove, minced
Instructions
- Roast the Butternut Squash: Preheat oven to 400°F (200°C). Toss diced butternut squash with oil, salt, and pepper. Roast on a baking sheet for 16 minutes, flipping halfway through. Let cool.
- Cook the Quinoa: Prepare quinoa or rice according to package instructions. Allow it to cool.
- Prepare the Dressing: In a jar, combine all vinaigrette ingredients. Shake well until emulsified.
- Massage the Kale: Place chopped kale in a bowl. Add half the dressing and massage until softened.
- Assemble the Salad: Add cooled quinoa, roasted squash, and sliced apples to the kale. Toss gently.
- Add Toppings: Sprinkle cranberries, pecans, feta, and additional nuts or seeds. Drizzle with remaining dressing and serve.
Notes
- Massage kale to soften its texture and reduce bitterness.
- Substitute quinoa with brown rice, farro, or couscous for variation.
- Add protein like chickpeas or shredded chicken to make it more filling.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Roasting, Assembling
- Cuisine: American
