5.0 from 18 votes
Kale Salad with Wild Rice and Roasted Butternut Squash
This filling kale salad with warm wild rice and roasted butternut squash, toasted pecans, goat cheese, and sweet-tart dried cranberries is dressed with an apple cider and maple dressing full of fall flavors.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 8
Calories: 262 kcal
Course:
Main Course , Salad
Cuisine:
American
Ingredients
For the Salad
- 2 cups butternut squash , (from a 2 pound butternut squash), peeled, seeded, and cut into 1-inch cubes
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- 2 bunches lacinato kale , (about 8 cups), washed, stemmed, and cut into ribbons
- 2 tablespoons minced shallot , from 1 shallot
- 1 cup uncooked wild rice
- ⅓ cup toasted pecan halves
- ½ cup dried cranberries
- ½ cup goat cheese , crumbled
Apple Cider and Maple Dressing
- 4 tablespoons cider vinegar
- 2 tablespoons whole grain/stone ground mustard
- 2 tablespoons maple syrup
- 4 tablespoons extra-virgin olive oil
- 2 tablespoons fresh thyme , minced
- ½ teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
Instructions
- Preheat the oven to 425°F. Add squash to a large sheet pan, drizzle with olive oil and season with salt and pepper. Use your hands to toss the squash so it is evenly coated, arranging in an even layer. Place in the oven to roast for about 15-20 minutes, or until squash is golden brown and bottoms are caramelized.
- While the squash roasts, cook the wild rice according to the package directions. Toast the pecans in a skillet over medium heat until fragrant and lightly browned, about 5 minutes. Set aside.
- Make the dressing by whisking the vinegar, mustard, and maple syrup in a small bowl (or add to a jar with a fitte lid.) Slowly drizzle in the olive oil, whisking (or shaking) to emulsify. Season with salt and pepper. If you like it more on the sweeter side, add more maple syrup to taste.
- Add the kale and shallot to a large bowl and massage it with a tablespoon of the cider dressing until the leaves begin to tenderize and soften. Add the remaining salad ingredients to the bowl and toss to coat with 2-3 more tablespoons or so of the dressing, adding more if needed. This salad is best served the day of making but while not as fresh tasting, can be refrigerated overnight.
Cup of Yum
Nutrition Information
Calories
262kcal
(13%)
Carbohydrates
24g
(8%)
Protein
5g
(10%)
Fat
17g
(26%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Cholesterol
7mg
(2%)
Sodium
390mg
(16%)
Potassium
243mg
(7%)
Fiber
3g
(12%)
Sugar
10g
(20%)
Vitamin A
4232IU
(85%)
Vitamin C
13mg
(14%)
Calcium
66mg
(7%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 262
% Daily Value*
| Calories | 262kcal | 13% |
| Carbohydrates | 24g | 8% |
| Protein | 5g | 10% |
| Fat | 17g | 26% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 7mg | 2% |
| Sodium | 390mg | 16% |
| Potassium | 243mg | 5% |
| Fiber | 3g | 12% |
| Sugar | 10g | 20% |
| Vitamin A | 4232IU | 85% |
| Vitamin C | 13mg | 14% |
| Calcium | 66mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.