Roasted Squash and Kale Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Roasted Squash and Kale Salad
45 min.
4
306kcal

Suggestions


Discover the vibrant flavors and nourishing benefits of our Roasted Squash and Kale Salad, a delightful dish that perfectly balances health and taste. This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it an excellent choice for anyone looking to enjoy a wholesome meal without compromising on flavor.

Imagine the sweet, caramelized notes of butternut squash, roasted to perfection and combined with the earthy richness of kale. The addition of fresh cucumber adds a refreshing crunch, while the thinly sliced red onion provides a zesty kick. Each bite is a celebration of textures and tastes, enhanced by a creamy peanut butter dressing that ties everything together beautifully.

With a health score of 100, this salad is packed with nutrients, making it a fantastic side dish, antipasti, or even a light snack. At just 306 calories per serving, you can indulge guilt-free while fueling your body with essential vitamins and minerals. Ready in just 45 minutes, this dish is perfect for busy weeknights or as a stunning centerpiece for your next gathering.

Whether you're a seasoned chef or a cooking novice, this Roasted Squash and Kale Salad is sure to impress. Dive into this deliciously healthy recipe and enjoy a meal that nourishes both body and soul!

Ingredients

  • tablespoons brown sugar 
  •  butternut squash 
  • tablespoons creamy peanut butter 
  •  cucumber julienned peeled
  • teaspoons ginger fresh
  • pound kale thinly sliced
  • tablespoon juice of lime fresh
  • teaspoons soya sauce low-sodium
  • tablespoons olive oil 
  • 0.3 teaspoon pepper 
  • 0.3 cup onion red thinly sliced
  • 0.5 teaspoon salt 
  • teaspoons sesame oil 
  • teaspoon sugar 
  • tablespoon water 

Equipment

  • oven
  • blender

Directions

  1. Preheat oven to 40
  2. Peel, seed, and cut butternut squash into 1-inch chunks. Toss with olive oil, brown sugar, salt, and pepper; bake for 25 minutes.
  3. Remove from oven; cool. Toss with kale, cucumber, and red onion. In a blender, pure low-sodium soy sauce, fresh lime juice, sesame oil, sugar, creamy peanut butter, fresh ginger, and water.
  4. Drizzle salad with dressing; serve.

Nutrition Facts

Calories306kcal
Protein9.35%
Fat40.66%
Carbs49.99%

Properties

Glycemic Index
51.27
Glycemic Load
1.42
Inflammation Score
-10
Nutrition Score
33.169130615566%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
27.26mg
Kaempferol
53.14mg
Quercetin
27.65mg

Nutrients percent of daily need

Calories:306.02kcal
15.3%
Fat:15.12g
23.26%
Saturated Fat:2.32g
14.49%
Carbohydrates:41.83g
13.94%
Net Carbohydrates:32.26g
11.73%
Sugar:17.15g
19.06%
Cholesterol:0mg
0%
Sodium:487.6mg
21.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.83g
15.65%
Vitamin A:31316.71IU
626.33%
Vitamin K:454.56µg
432.92%
Vitamin C:149.6mg
181.34%
Manganese:1.35mg
67.62%
Calcium:404.77mg
40.48%
Fiber:9.57g
38.29%
Potassium:1248.02mg
35.66%
Folate:141.92µg
35.48%
Vitamin E:5.26mg
35.07%
Magnesium:128.29mg
32.07%
Vitamin B2:0.48mg
27.95%
Vitamin B6:0.55mg
27.62%
Vitamin B1:0.36mg
23.79%
Vitamin B3:4.74mg
23.72%
Iron:3.62mg
20.09%
Phosphorus:175.65mg
17.57%
Copper:0.3mg
14.88%
Vitamin B5:1.16mg
11.59%
Zinc:1.1mg
7.36%
Selenium:2.56µg
3.65%
Source:My Recipes