Description
A vibrant and wholesome Fall Harvest Salad featuring roasted butternut squash, fluffy quinoa, fresh kale, and crisp apples, topped with dried cranberries, pecans, pumpkin seeds, and crumbled feta cheese. Tossed in a tangy apple cider vinaigrette, this salad combines seasonal flavors and textures for a nutritious and delicious meal perfect for autumn.
Ingredients
Scale
For the Salad
- 1 small butternut squash, peeled, seeded, and diced
- ½ tablespoon olive oil
- Salt and freshly ground pepper, to taste
- ⅔ cup (120 g) raw quinoa
- 1 cup (240 ml) water
- 2 cups (130 g) chopped kale leaves
- 2 small apples, cored and sliced or diced
Toppings
- ¼ cup (30 g) dried cranberries
- ¼ cup (30 g) pecans, roughly chopped
- ⅓ cup (50 g) crumbled reduced-fat feta cheese
- 1 ½ tablespoons roasted pumpkin seeds
For the Apple Cider Vinaigrette
- 3 tablespoons extra virgin olive oil
- 2 ½ tablespoons apple cider vinegar
- ¾ tablespoon honey or maple syrup
- 1 ½ teaspoons Dijon mustard
- 1 garlic clove, minced
- Salt and ground black pepper, to taste
Instructions
- Roast the Butternut Squash: Preheat your oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and freshly ground pepper on a baking sheet, ensuring even coating. Roast in the oven for 16 minutes, flipping halfway through to ensure even browning, until the squash is golden and tender. Remove from the oven and allow to cool completely.
- Cook the Quinoa: Rinse and drain the quinoa thoroughly to remove bitterness. In a small saucepan, combine the quinoa with 1 cup (240 ml) of water and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for about 20 minutes until the quinoa is fluffy and the water is fully absorbed. Remove from heat and set aside to cool.
- Make the Apple Cider Vinaigrette: In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, honey or maple syrup, Dijon mustard, minced garlic, salt, and black pepper until well combined. Alternatively, combine the ingredients in a mason jar, seal tightly, and shake vigorously. Taste and adjust seasoning as needed.
- Massage the Kale: Place the chopped kale into a large mixing bowl. Add half of the prepared vinaigrette over the kale. Using your hands, massage the kale leaves for about 30 seconds until the leaves become softer and more tender.
- Assemble the Salad: Add the cooled quinoa, roasted butternut squash, and chopped apples to the bowl with the kale. Toss gently to combine all ingredients evenly. Divide the salad among three plates. Top each serving with dried cranberries, chopped pecans, roasted pumpkin seeds, and crumbled feta cheese. Drizzle the remaining vinaigrette over the top just before serving to keep ingredients fresh and flavorful.
Notes
- Servings: This recipe yields about 3 portions as a main dish. Adjust ingredient quantities accordingly to serve more or fewer people.
- Butternut Squash: Using pre-cut butternut squash can save preparation time without compromising flavor.
- Apples: Choose crisp apple varieties such as Honeycrisp, Pink Lady, Fuji, or Jazz for the best texture and sweetness.
- Vegan/Dairy-Free Option: Omit the feta cheese and sprinkle nutritional yeast on top for a cheesy flavor without dairy.
- Add Protein: This salad pairs wonderfully with chickpeas, grilled chicken, tofu, salmon, or sliced steak for added protein.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Add fresh apples and dressing just before serving to maintain texture.
- Make Ahead: Prepare the quinoa and dressing up to 3 days in advance. Shake the dressing well before use and add apples and toppings just before serving.
Nutrition
- Serving Size: 1 serving (about 1/3 of recipe)
- Calories: 350 kcal
- Sugar: 12 g
- Sodium: 230 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 7 g
- Protein: 9 g
- Cholesterol: 10 mg
