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.
- 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
- 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!
- Boil 1/2 cup (125mL) lentils until cooked (20-30 minutes) and strain. Try canned lentils for zero cook time.
- Toss together kale, coarsely chopped almonds, dried cranberries, seeds and lentils.
- Add roasted Kabocha to the salad mix.
- Top the salad with a drizzle of dressing, cracked black pepper, and crumbled feta.
Calories: 390 kcal
Fat: 13 g
Carbohydrates: 61 g
Fiber: 11 g
(Net Carbohydrate: 50g)
Protein: 17 g
A source of:
And Provides 3 servings of Vegetables, 1 serving of meat and alternatives (as per Canada’s Food Guide)