Butternut squash and black bean kale salad
Discover the perfect blend of flavors in our Butternut Squash and Black Bean Kale Salad. Packed with hearty butternut squash, black beans, and tangy goat cheese, this nutritious dish is enhanced with a zesty olive oil and mustard dressing, garlic, and just a touch of honey. Ideal for a healthy lunch or a refreshing dinner side.
- 07 Mar 2024
- Cook time 30 min
- Prep time 15 min
- 4 Servings
- 11 Ingredients
Prepare a delightful and nutritious Butternut Squash and Black Bean Kale Salad that bursts with flavors. This salad combines roasted butternut squash, black beans, fresh kale, and creamy goat cheese, all tossed in a vibrant and tangy dressing. Perfect for a healthy lunch or as a side dish for dinner, this recipe offers a harmonious blend of textures and tastes.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Place the cubed butternut squash on a baking sheet. Drizzle with 1 tablespoon (15g) of olive oil and season with a dash of salt and black pepper.
- Toss the squash to coat evenly and spread it out in a single layer on the baking sheet.
- Roast in the preheated oven for about 25-30 minutes, or until the squash is tender and nicely caramelized. Stir halfway through to ensure even cooking.
- Once done, remove from the oven and let it cool slightly.
- In a small bowl, whisk together the remaining 2 tablespoons (25g) of olive oil, vinegar, mustard, honey, and minced garlic until well combined.
- Place the chopped kale in a large mixing bowl.
- Drizzle a small amount of the prepared dressing over the kale.
- Using your hands, massage the dressing into the kale for about 1-2 minutes. This helps to soften the fibers of the kale, making it more tender and flavorful.
- Add the roasted butternut squash and black beans to the bowl with the kale.
- Drizzle the remaining dressing over the salad ingredients.
- Toss everything together gently to ensure the ingredients are well coated with the dressing.
- Sprinkle the crumbled goat cheese over the top of the salad.
- Give the salad a final gentle toss to incorporate the goat cheese.
- Transfer the salad to a serving dish or individual plates.
- Enjoy your delicious and nutritious Butternut Squash and Black Bean Kale Salad!
Tips:
- Ensure to cut the butternut squash into uniform pieces for even roasting.
- Massage the kale with a small amount of olive oil or the dressing to soften it before mixing it with the other ingredients.
- For extra flavor, consider roasting the garlic cloves along with the squash.
- You can make the dressing ahead of time and store it in the refrigerator for up to a week.
- Feel free to personalize the salad by adding other ingredients like roasted nuts, seeds, or dried cranberries.
Your Butternut Squash and Black Bean Kale Salad is now ready to be enjoyed. The combination of hearty black beans, tender roasted squash, fresh kale, and tangy goat cheese, all enveloped in a flavorful dressing, makes this salad an enticing and nutritious meal. Serve it fresh and savor the delightful mix of flavors in every bite.
| Nutrition Facts | |
|---|---|
| Serving Size | 280 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 30g | 9% |
| Fiber 10g | 27% |
| Sugar 9g | 9% |
| Fat | |
| Fat 20g | 24% |
| Saturated 8g | 27% |
| Cholesterol 24mg | - |
| Vitamins | |
| Vitamin A 480ug | 54% |
| Choline 40mg | 7% |
| Vitamin B1 0.20mg | 17% |
| Vitamin B2 0.48mg | 37% |
| Vitamin B3 1.78mg | 11% |
| Vitamin B6 0.31mg | 18% |
| Vitamin B9 90ug | 23% |
| Vitamin B12 0.07ug | 3% |
| Vitamin C 36mg | 41% |
| Vitamin E 0.93mg | 6% |
| Vitamin K 110ug | 88% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.45mg | 0% |
| Iron, Fe 3.16mg | 29% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 690mg | 20% |
| Selenium, Se 4.44ug | 8% |
| Sodium, Na 340mg | 23% |
| Zinc, Zn 1.07mg | 10% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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