Roasted Kabocha Kale Salad

This recipe features Kabocha squash, also known as a Japanese pumpkin. Beneath the hard, green striped shell, it’s flesh is golden and velvety in texture when cooked.  This winter vegetable is perfect for roasting, stuffing and pureeing; iconic for a fall and winter flavours. If versatility isn’t convincing you to try picking up a Kabocha the next time you hit the market, maybe it’s nutrition will. The squash’s bright orange flesh is high in the anti-oxidant beta-carotene, which turns to vision-protecting vitamin A. An extra tip – take it with the skin on, to add extra fibre. Still not convinced? Try this warm, wintery recipe and see for yourself!

Roasted Kabocha Kale Salad

MAKES 4 SERVINGS.
COOK TIME: 50 MINUTES (Cook ahead to make this a 5 minute salad recipe).
PREPARATION TIME:  5 MINUTES.

IMG_3529.jpg

Ingredients

  • 1/2 Kabocha Squash, roasted
    (for a time-saver, bake the whole squash ahead to use in salads, soups or as a side to your meal – see Recipe for details)
  • 1 bunch of Kale (8 cups, thumb-sized leaves)
  • Quarter cup (60 ml)  slivered Nuts, almonds, dried, unblanched
  • Quarter cup (60 ml) Cranberry, dried
  • Quarter cup (60 ml) Seeds, pumpkin, dried
  • 250 ml Lentils, boiled
  • To taste, Black pepper
  • Drizzle of Yogurt Honey Mustard Dressing to taste

Method

  1. Carefully cut Kabocha Squash into 2 inch slices and roast with olive oil, salt and pepper for approximately 50 minutes (see bake-ahead recipe). Or, bake ahead and you’ve got a salad within minutes!
  2. Boil 1/2 cup (125mL) lentils until cooked (20-30 minutes) and strain. Try canned lentils for zero cook time. 
  3. Toss together kale, coarsely chopped almonds, dried cranberries, seeds and lentils.
  4. Add roasted Kabocha to the salad mix.
  5. Top the salad with a drizzle of dressing, cracked black pepper, and crumbled feta.

IMG_3550.jpg

Nutritional Facts

Per Serving

Calories: 390 kcal
Fat: 13 g
Carbohydrates: 61 g
Fiber: 11 g
(Net Carbohydrate:  50g)
Protein: 17 g

A source of:

Vitamin A
Vitamin C
Calcium
Fiber
Potassium
And Provides 3 servings of Vegetables, 1 serving of meat and alternatives (as per Canada’s Food Guide)

Advertisements

2 Comments Add yours

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s