Recipe: Roasted Squash & Kale Salad

June 11, 2017

 

Kale is a bit of a nutrient powerhouse. 100g of its luscious curly leaves will provide you with 908% of your RDI of vitamin K, 75% of your RDI of vitamin A, and 55% of your RDI of vitamin C! It also contains a decent amount of manganese, copper, calcium, potassium, iron and fibre. What’s more, it seems to thrive in the British climate, meaning that it’s readily available, relatively locally sourced, and cheap. If you haven’t tried it before, or aren’t really a fan but might be willing to give it another try, give this salad recipe a go. By roasting the kale with a little olive oil and salt, it becomes sweeter and less bitter and takes on a nice crispy texture, which adds crunch to the salad.

 

Serves 1 (just multiply up the ingredients if you're serving more people)
 
Ingredients
  • 1/4 small butternut squash, peeled, seeds removed and chopped into 1-2cm cubes

  • 30g pearl (or giant) couscous

  • 1/2 red onion, peeled and thinly sliced

  • 75g kale, washed

  • a pinch of nutmeg

  • 1 tsp sunflower seeds

  • 1 tsp pumpkin seeds

  • a slice of feta or goats cheese

  • 2 springs rosemary

  • 1/2 a lemon

  • extra virgin olive oil

  • salt and freshly ground black pepper

Method
  • preheat your oven to 180ºC

  • tip the prepared cubes of butternut squash into a large baking tray along with a little olive oil, one of the sprigs of rosemary and a pinch or two of salt then place in the oven

  • meanwhile, cook the couscous according to packet instructions. Once cooked, drain, pour over a little olive oil to prevent it from sticking, and set aside

  • after 10 minutes or so, take the squash out of the oven and shake the tray to move the squash about; use a spatula to scrape any bits that are stuck to the bottom if necessary. Add the sliced onion to the tray then return to the oven

  • prepare the dressing by combining the other sprig of rosemary, the juice of half a lemon and a teaspoon or two of extra virgin olive oil in a small bowl (break the rosemary in half if you need to, to fit it in the bowl). Add salt and pepper to taste and set aside

  • once the squash has been cooking for 25-30 minutes or so and is starting to go soft and brown at the edges, remove from the oven again, shake the pan and add the kale, the nutmeg (if using) and the seeds then shake again. Return to the oven for about 5 minutes, removing again if necessary to make sure the kale is cooked evenly (kale can burn quite easily at the edges, so keep an eye out for this)

  • once everything looks nicely roasted, remove the tray from the oven and allow to cool slightly. Stir through the couscous and pour over the dressing, leaving the sprig of rosemary behind (it's probably a good idea at this stage to also remove the sprig of rosemary from the pan too)

  • tip everything out onto a plate and crumble over the cheese before you’re ready to serve.

Nutritional information

 

Per 100g

Energy 101 kcal (418 kJ)

Carbohydrate 9.0g

of which sugars 2.9g

Protein 3.7g

Fat 4.9g

of which saturates 1.7g

Fibre 2.8g

Sodium 0.4g

 

Per serve (359g)

Energy 364 kcal (1499 kJ)

Carbohydrate 32.0g

of which sugars 10.4g

Protein 13.3g

Fat 17.7g

of which saturates 6.1g

Fibre 10.0g

Sodium 1.4g

 

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