Butternut Squash Salad with Feta and Buckwheat
User Reviews
5
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Prep Time
20 mins
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Cook Time
15 mins
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Total Time
35 mins
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Servings
6 servings
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Calories
222 kcal
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Course
Salad
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Cuisine
Vegetarian, gluten-free
Butternut Squash Salad with Feta and Buckwheat
Description
The Butternut Squash Salad with Feta and Buckwheat involves roasting cubed butternut squash until fork tender with caramelized edges, achieved either in an air fryer or oven. Buckwheat groats are cooked separately following package instructions. Kale leaves are massaged with olive oil to soften their texture and reduce bitterness before combining in the salad. The dried cranberries contribute sweetness, while the feta adds a salty creaminess.
The dressing is a simple blend of extra virgin olive oil, white wine vinegar, maple syrup, and Dijon mustard, providing a balance of tangy, sweet, and sharp notes that complement the roasted squash and bitter kale. When tossed together, the ingredients create a salad with contrasting flavors and varied textures—the softness of squash, nuttiness of buckwheat, and crumbly feta, along with chewy cranberries.
This salad can be served chilled after refrigeration or slightly warm. It is suitable as a side dish or light main, particularly when assembled fresh. It stores well for a few days when components are kept properly.
Practical advice includes using uniform squash cubes for even roasting, massaging the kale for tenderness, and assembling the salad just before serving for best texture.
Ingredients
Salad
- ½ cup buckwheat groats cooked, according to package
- 1 butternut squash peeled, seeded, and cut into bite sized pieces, about 1 inch
- 1 cup kale leaves chopped and massaged
- 1 tablespoon olive oil extra virgin, plus two teaspoons
- ½ cup dried cranberries
- ½ cup feta cheese crumbled
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Dressing
- 1 tablespoon extra virgin olive oil
- 2 tablespoon white wine vinegar
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
Instructions
- Cook the buckwheat groats according to package directions. Usually this takes 10 minutes. A half cup of groats will yield one cup of cooked buckwheat. Allow to cool.
- In a medium bowl, toss the cubed butternut squash with one tablespoon of olive oil, salt, and pepper.
- Spread the squash pieces in a single layer in the basket of an air fryer. Air fry 15 minutes. Or spread them on a parchment paper lined baking sheet and roast in the oven for 30 minutes. With either method, the butternut cubes should be fork tender with slightly caramelized edges.
- Remove kale leaves from the ribs and stems, and chop into bite sized pieces. Add the chopped kale leaves to a medium bowl with 2 teaspoons of olive oil. Use your hands to massage the leaves for 2-3 minutes until they have softened and turned dark green.
- In a large salad bowl, whisk together the dressing ingredients; maple syrup, olive oil, white wine vinegar and Dijon mustard.
- Add the cooled butternut squash, cooked buckwheat, kale, cranberries, and feta cheese. Toss gently to combine.
Notes
- Cut squash to uniform pieces for even cooking with a sharp knife on a sturdy cutting board.
- Roast squash in a single layer with space around pieces for caramelization, whether using air fryer or oven.
- Massage kale leaves with olive oil for several minutes to soften and reduce bitterness before adding to salad.
- Serve the salad chilled for best flavor and texture, though it is also good warm or at room temperature.
- Store leftovers in an airtight container in the refrigerator for up to three days.
- Prepare the buckwheat and roast squash ahead, then assemble the salad just before serving for freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 222 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 222kcal | 11% |
| Carbohydrates | 36g | 12% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 11mg | 4% |
| Sodium | 257mg | 11% |
| Potassium | 542mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 12g | 24% |
| Vitamin A | 13.691IU | 0% |
| Vitamin C | 30mg | 33% |
| Calcium | 139mg | 14% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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