Butternut pumpkin and kale salad
Butternut pumpkin and kale salad
Serves 2
Ingredients
- 1 small butternut pumpkin, peeled and cut into cubes
- 1 tbsp olive oil
- Salt and pepper to taste
- 4 cups kale, stems removed and leaves chopped
- 1 tbsp lemon juice
- 1/4 cup walnuts, roughly chopped
- 1/4 cup pumpkin seeds
- 1/4 cup dried cranberries
- 1/4 cup crumbled feta cheese
Dressing:
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar or balsamic vinegar
- Salt and pepper to taste
Method
- Preheat your oven to 200°C and toss the pumpkin with olive oil, salt, and pepper. Spread it on a baking sheet and roast for 20-25 minutes or until tender and lightly caramelized, turning halfway through cooking.
- While the pumpkin is roasting, place the chopped kale in a large bowl. Add the lemon juice and a pinch of salt, gently massage the kale for 1-2 minutes until it softens and becomes a more vibrant green.
- In a small bowl, whisk together the olive oil, apple cider vinegar, and a little salt and pepper until well combined.
- Once the pumpkin is roasted, let it cool slightly. Add the roasted pumpkin to the bowl with the massaged kale, followed by the walnuts, pumpkin seeds, cranberries and feta cheese.
- Pour the dressing over the salad and toss gently to combine. Adjust seasoning as needed.
Benefits
Butternut pumpkin provides beta-carotene, fiber, and vitamin C, supporting immune health and eye health. Kale is rich in antioxidants, vitamin K, calcium, and fiber, promoting bone health and digestion.
The walnuts and pumpkin seeds add healthy fats and protein, along with essential minerals like magnesium and zinc, while the optional cranberries or pomegranate seeds provide a pop of sweetness and additional antioxidants.
The olive oil-based dressing adds heart-healthy fats, enhancing nutrient absorption and delivering a satisfying, nutrient-dense salad perfect for any season.
Nutritional value Per serve
- Cal 410
- Fat 33g
- Carbs 27g
- Fiber 6g
- Protein 9g