5 from 3 votes
Kale Butternut Squash Salad
Kale Butternut Squash Salad with roasted butternut squash and kale, wholemeal couscous, dried cranberries and toasted pumpkin seeds in a simple lemon and olive oil dressing, a light but wholesome salad recipe that is packed with goodness and it's absolutely delicious.
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
Servings:
4
people
Calories:
337 kcal
Course:
Salad, Lunch
Cuisine:
International
Ingredients
- 2 cups butternut squash or half a medium butternut squash, peeled and cubed
- 2 cup kale
- ½ cup wholemeal couscous
- ¼ cup dried cranberries
- ¼ cup pumpkin seeds
- 2 tablespoon olive oil
- ¼ teaspoon salt
For the dressing
- 3 tablespoon olive oil
- 1 tsbp lemon juice
- ¼ teaspoon salt
Instructions
- Preheat the oven to 200 degrees Celsius (390 Fahrenheit, 180 fan oven).
- Rinse the kale with cold water, remove the stems, and use kitchen paper to dry the leaves well.
- Chop them up into small bites.
- Peel and chop the butternut squash into small cubes.
- Arrange everything onto a roasting tray, drizzle over the olive oil and season with salt.
- Give everything a good massage so they are coated with oil.
- Roast for 10 minutes until the kale is crispy, then remove it from the oven.
- Continue to roast the butternut squash for a further 20-25 minutes or until the butternut squash is nicely caramelized and tender.
- To make the couscous, add it to a bowl with ⅔ cup of boiled water, cover the bowl with a plate and leave it to soak for 10 minutes until all the water has been absorbed.
- Use a fork to fluff it up and leave it to cool.
- Transfer the pumpkin seeds to a frying pan set over a medium heat, and toast to 3-4 minutes.
- To make the dressing, mix the olive oil with the lemon juice and salt, and use a fork with mix it well.
- To assemble the salad, add the roasted kale, butternut squash, toasted pumpkin seeds and cranberries to a salad bowl.
- Pour over the dressing and toss well to combine.
Cup of Yum
Notes
- Roasting the kale can be pretty tricky, so I would definitely keep an eye on it, it can go from not quite ready to burnt in a matter of minutes.
- Do not use the kale if it has been burnt, it is really bitter and pretty horrible. But roasted at the right temperature and for the right amount of time, it's absolutely delicious and so crispy.
- To ensure a nice crispiness, it is crucial to dry the kale leaves really well before roasting, otherwise they will stay soft.
- Same goes for butternut squash, I love a slight caramelisation, but so keep an eye on it so it doesn't burn.
Nutrition Information
Calories
337kcal
(17%)
Carbohydrates
35g
(12%)
Protein
6g
(12%)
Fat
21g
(32%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
14g
(70%)
Trans Fat
0.003g
(0%)
Sodium
320mg
(13%)
Potassium
460mg
(10%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
11400IU
(228%)
Vitamin C
49mg
(54%)
Calcium
134mg
(13%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 337
% Daily Value*
| Calories | 337kcal | 17% |
| Carbohydrates | 35g | 12% |
| Protein | 6g | 12% |
| Fat | 21g | 32% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 0.003g | 0% |
| Sodium | 320mg | 13% |
| Potassium | 460mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 11400IU | 228% |
| Vitamin C | 49mg | 54% |
| Calcium | 134mg | 13% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.