Kale salad with roasted squash and chickpeas is a culinary delight that offers an exceptional blend of flavors and nutrients. This salad is an example of a meal that is both delicious and healthy, making it a perfect choice for those striving for a balanced diet.
Table of Contents
- Introduction
- What is Kale?
- Health Benefits of Kale
- What is Roasted Squash?
- Health Benefits of Roasted Squash
- What are Chickpeas?
- Health Benefits of Chickpeas
- Preparing Kale Salad with Roasted Squash & Chickpeas
- Ingredients
- Directions
- Nutritional Information
- Conclusion
What is Kale?
Kale, a member of the cabbage family, is a leafy green vegetable that is known for its rich nutritional profile. This nutrient-dense superfood comes in different varieties, including curly kale, dinosaur kale, and red Russian kale. Each variety offers unique flavor and texture, making kale a versatile ingredient for a wide range of dishes.
Health Benefits of Kale
Kale is a powerhouse of nutrients. It is packed with vitamins A, K, and C, and is also a good source of minerals like calcium, potassium, and magnesium. The high fiber content in kale aids digestion and promotes heart health. Additionally, kale is rich in antioxidants that help to combat inflammation and protect against various diseases.
What is Roasted Squash?
Roasted squash, with its sweet, nutty flavor, is a delightful addition to any meal. There are several types of squash, including butternut, acorn, and spaghetti squash, each offering a unique taste and texture. When roasted, squash becomes caramelized and tender, making it an excellent ingredient for salads.
Health Benefits of Roasted Squash
Squash is not just delicious, but also highly nutritious. It is rich in vitamins A and C, which are essential for immune function and eye health. Squash also provides ample dietary fiber, promoting healthy digestion. The high antioxidant content in squash helps to protect against chronic diseases.
What are Chickpeas?
Chickpeas, also known as garbanzo beans, are a type of legume that is popular in Middle Eastern and Mediterranean cuisines. They have a nutty taste and a creamy texture, making them a versatile ingredient in a variety of dishes, including salads.
Health Benefits of Chickpeas
Chickpeas are packed with protein, making them a great choice for vegetarians and vegans. They are also rich in dietary fiber, which aids in digestion and helps to control blood sugar levels. Chickpeas are a good source of vitamins and minerals, including iron, magnesium, and B vitamins.
Preparing Kale Salad with Roasted Squash & Chickpeas
Now that we’ve explored the nutritional benefits of the main ingredients, let’s dive into how to prepare this delightful kale salad with roasted squash and chickpeas.
Ingredients
- 5 cups of cubed peeled butternut squash (1-inch pieces)
- 1 small red onion, cut into 1-inch pieces
- 4 tablespoons of extra-virgin olive oil, divided, plus more for garnish
- 1 teaspoon of za’atar, plus more for garnish
- 1/8 teaspoon of salt plus 1/4 teaspoon, divided
- 1 15-ounce can of no-salt-added chickpeas, rinsed
- 6 cups of stemmed chopped kale (about 1/2 large bunch)
- 2 tablespoons of lemon juice
- 1/8 teaspoon of ground pepper plus a pinch, divided, plus more for garnish
- 1/2 cup of whole-milk plain strained (Greek-style) yogurt
- 1 tablespoon of water
- 1 large clove of garlic, grated
- 1/2 cup of crumbled feta cheese
Directions
- Preheat your oven to 450°F. Line a large rimmed baking sheet with parchment paper.
- Toss the squash and onion with 3 tablespoons of oil, za’atar, and 1/8 teaspoon of salt. Spread this mixture on the prepared baking sheet. Roast, stirring once halfway, until it’s golden, about 30 minutes. Add the chickpeas and roast for an additional 5 minutes.
- Meanwhile, place the kale in a large bowl. Drizzle with lemon juice, 1 tablespoon of oil, 1/4 teaspoon of pepper, and 1/8 teaspoon of salt. Massage the kale with clean hands until it becomes glossy and turns a darker green.
- Mix the yogurt, water, and garlic with the remaining 1/8 teaspoon of salt and a pinch of pepper in a small bowl.
- Serve the roasted squash and chickpeas over the kale. Sprinkle with feta cheese and drizzle with the yogurt sauce and more oil, if desired. Garnish with more pepper and za’atar, if desired.
Nutritional Information
Each serving of this kale salad with roasted squash and chickpeas is about 2 1/2 cups. It contains 404 calories, 21g of fat, 6g of saturated fat, 21mg of cholesterol, 43g of carbohydrates, 8g of total sugars, 0g of added sugars, 14g of protein, 8g of fiber, 461mg of sodium, and 993mg of potassium.
