Delicata Squash Salad with Kale and Cranberry Beans
Embrace autumnal flavors with this vibrant Delicata Squash Salad with Kale and Cranberry Beans, a hearty and nourishing dish perfect for a light lunch or side. Roasted delicata squash, caramelized to golden perfection, pairs beautifully with tender massaged kale and creamy cranberry beans, creating a satisfying medley of textures and tastes. A zesty lemon-honey Dijon dressing ties everything together, while the optional garnish of crunchy sunflower seeds provides a delightful finishing touch. Ready in just 40 minutes, this nutrient-rich salad is as wholesome as it is delicious—a must-try for fans of seasonal produce and easy, healthy recipes.
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Recipe Information
Ingredients
- 2 medium Delicata squash
- 4 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 6 cups Kale
- 1.5 cups Cranberry beans (cooked or canned, drained and rinsed)
- 2 tablespoons Lemon juice
- 1 teaspoon Honey
- 1 teaspoon Dijon mustard
- 1 clove Garlic
- 0.25 cup Red onion (thinly sliced)
- 2 tablespoons Sunflower seeds (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Wash the delicata squash thoroughly. Slice the squash in half lengthwise and scoop out the seeds. Cut into 1/2-inch thick half-moon slices.
Place the sliced squash on the prepared baking sheet. Drizzle with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Toss to coat evenly, then spread them out in a single layer.
Roast the squash in the preheated oven for 20-25 minutes, flipping halfway through, until tender and golden brown around the edges. Set aside to cool slightly.
While the squash is roasting, prepare the kale. Remove the tough stems and chop the leaves into bite-sized pieces. Place the kale in a large bowl, drizzle with 1 tablespoon of olive oil and a pinch of salt, and massage the leaves for 2-3 minutes until they are tender and slightly wilted.
Prepare the dressing: In a small bowl or jar, whisk together the remaining 1 tablespoon of olive oil, lemon juice, honey, Dijon mustard, garlic (minced), 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper until well combined.
Add the cranberry beans, roasted squash, and red onion to the bowl with the kale. Toss gently to combine.
Drizzle the dressing over the salad and toss again until everything is evenly coated.
Transfer the salad to a serving platter or individual plates. Garnish with sunflower seeds, if desired, and serve immediately.
Nutrition Facts
Calories |
1228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.0 g | 90% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3285 mg | 143% | |
| Total Carbohydrate | 119.1 g | 43% | |
| Dietary Fiber | 33.4 g | 119% | |
| Total Sugars | 20.4 g | ||
| Protein | 38.5 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 621 mg | 48% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 3110 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
