Description
This vibrant Fall Harvest Salad combines roasted butternut squash, quinoa, kale, and crisp apples with a flavorful apple cider vinaigrette. Topped with dried cranberries, pecans, pumpkin seeds, and crumbled feta, it offers a perfect balance of sweet, nutty, and tangy flavors, making it a hearty and healthy seasonal dish ideal for lunch or dinner.
Ingredients
Scale
For the Salad
- 1 small butternut squash, peeled, seeded, and diced
- ½ tablespoon olive oil
- Salt and freshly ground pepper, to taste
- ⅔ cup (120 g) raw quinoa
- 1 cup (240 ml) water
- 2 cups (130 g) chopped kale leaves
- 2 small apples, cored and sliced or diced
Toppings
- ¼ cup (30 g) dried cranberries
- ¼ cup (30 g) pecans, roughly chopped
- ⅓ cup (50 g) crumbled feta cheese (reduced-fat recommended)
- 1 ½ tablespoon roasted pumpkin seeds
Apple Cider Vinaigrette
- 3 tablespoons extra virgin olive oil
- 2 ½ tablespoons apple cider vinegar
- ¾ tablespoon honey or maple syrup
- 1 ½ teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and ground black pepper, to taste
Instructions
- Roast the Butternut Squash: Preheat your oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and freshly ground pepper on a baking sheet. Roast for 16 minutes, flipping halfway through, until the squash is golden and tender. Remove from the oven and allow it to cool completely.
- Cook the Quinoa: Rinse and drain the quinoa thoroughly. In a small saucepan, combine the quinoa with 1 cup (240 ml) of water and bring to a boil. Reduce the heat to low, cover the pan, and simmer for approximately 20 minutes, or until the quinoa is fluffy and all the water has been absorbed. Set aside to cool.
- Make the Apple Cider Vinaigrette: In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, honey or maple syrup, Dijon mustard, minced garlic, salt, and ground black pepper. Alternatively, shake all the ingredients in a mason jar with a tight lid. Taste and adjust the seasoning if necessary.
- Massage the Kale: Place the chopped kale into a large mixing bowl. Add half of the prepared vinaigrette and massage the kale with your hands for about 30 seconds until the leaves become tender and softened.
- Assemble the Salad: To the massaged kale, add the cooled quinoa, roasted butternut squash, and chopped apples. Toss everything together gently to combine well. Divide the salad evenly between 3 plates. Top each portion with pecans, pumpkin seeds, dried cranberries, and crumbled feta cheese. Drizzle with the remaining vinaigrette just before serving to enhance freshness.
Notes
- Servings: This recipe yields about 3 portions as a main dish; adjust quantities as needed for larger or smaller servings.
- Butternut Squash: Using pre-cut butternut squash can save preparation time.
- Apples: Opt for crisp apple varieties such as Honeycrisp, Pink Lady, Fuji, or Jazz for the best texture and flavor.
- Vegan/Dairy-Free Option: Omit the feta cheese and sprinkle nutritional yeast on top to mimic a cheesy flavor.
- Add Protein: For a more substantial meal, consider adding chickpeas, grilled chicken, tofu, salmon, or sliced steak.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Add apples and dressing just before serving to maintain freshness.
- Make Ahead: Quinoa and dressing can be prepared up to 3 days in advance. Shake the dressing well before using and add apples and toppings immediately prior to serving.
Nutrition
- Serving Size: 1 bowl (approx. 300 g)
- Calories: 350 kcal
- Sugar: 12 g
- Sodium: 280 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 6 g
- Protein: 9 g
- Cholesterol: 12 mg
