This Butternut Squash, Pomegranate & Kale Quinoa Salad is a gorgeous, vibrant and healthy side dish to serve at any occasion, but is especially appropriate during the Fall & Winter seasons. Make in advance to allow all of the flavours to intensify! {Gluten-free, Vegetarian & Nut-free}
When it comes to food, my favourite types of recipes are always the ones that are filled with vibrant, bright and colourful fruits and vegetables.
I mean, look at those colours. It’s like happiness in a bowl.
Not only do all of those colours offer a host of health benefits, they also allow for a beautiful presentation. And let’s face it, the vibrant recipes are a lot more fun to take pictures of than something brown and bland.
Like meatloaf, for instance.
Don’t get me wrong, I love me some meatloaf, but trying to make meatloaf look pretty is HARD.
A salad, like this Butternut Squash, Kale & Pomegranate Salad, however?
Effortless.
I always find that any recipe that involves pomegranate seeds is just plain pretty. The red ruby-hued arils are like little jewels in a dish.
If you’ve been following along with me, you probably know that I’m all about the bling, so having jewels in my salad bowl is practically a dream come true.
Don’t believe me?
Just check out this Spinach, Orange, & Pomegranate Salad or this Spiced Pomegranate Sparkler.
Pomegranate + anything = gorgeous.
Now I know what you’re thinking. Pomegranates might look pretty, but the seeds are a pain in the butt to get out.
I know.
Believe me. I get it.
There have been a few occasions where I took a glance in a mirror after battling it out with a pomegranate and I had red juice all over my face. And on my hands. And on the back splash of the kitchen.
Pomegranates definitely like to let you know when they make an appearance.
The good news is, there are a number of ways that you can get these lovely little seeds out of the pomegranate, as we’ll outline below.
How to Remove Pomegranate Seeds
Method #1 (the messier method):
- Using a knife, cut the pomegranate in half across the equator.
- Next, use your knife to make small cuts in the white part of each pomegranate half (also known as the membrane).
- Get a large bowl. Using a sturdy spoon to hit the back of the pomegranate half several times over the bowl. The seeds will fall out into the bowl. Turn the pomegranate and repeat until all the seeds are extracted.
Method #2 (the less messy preferred method):
- Follow steps 1 and 2 from above.
- Once you’ve made cuts in the membrane, submerge the scored pomegranate half in a bowl of water and gently pry it apart into sections.
- With your hands and pomegranate half in the water, gently pry the seeds out of the membrane. The seeds should sink to the bottom of the bowl and the membrane should float to the surface.
- Throw away the membrane and strain the remaining seeds. Place the seeds on a paper towel and pat dry. Once you’ve removed the seeds, they can be placed in an airtight container for up to 3 days.
Now that we’ve covered how to get those pesky little buggers out, let’s talk health benefits.
Remember how we said that those colours are accompanied by a host of health benefits?
Well it’s a true story.
Here are some fun nutritional facts about these colourful fruits and veggies!
Butternut squash
- Rich in Vitamin C, Vitamin B6, Magnesium, Potassium
- Low on the glycemic index which equates to more stable blood sugar levels
- Contains compounds known as beta-carotene and lutein which are classified as flavonoids that may help to protect human cells from the damaging effects of oxygen. Flavonoids have been researched extensively for their possible role in affecting or inhibiting cancer cell growth.
Kale
- Source of fibre which is helpful for managing blood sugar levels and keeping you feeling full for longer
- Rich in vitamins A, C, K and folate, which is important for the central nervous system
- Source of phosphorus, potassium, calcium and zinc
- Kale gets its dark green pigment from lutein and zeaxanthin, which can help protect against macular degeneration and cateracts.
Pomegranate
- Excellent source of fibre
- Rich in vitamins C and K
- Good source of folate, potassium and copper
- Pomegranates also contain antioxidants called polyphenols. Polyphenols are a type of antioxidant known to combat unstable molecules that can cause damage to your cells and DNA over time. These harmful molecules are called free radicals. There are a variety of polyphenol antioxidants in every pomegranate. The gorgeous red hued arils contain anthocyanins which are especially beneficial for a healthier brain and heart.
Couple these vibrant fruits and veggies with some fibre-packed quinoa, and pumpkin seeds which are a source of healthy fats, zinc and vitamin E, and you’ve got one nutrient-rich salad. Which is especially helpful for boosting immunity especially at this time of year during cold and flu season.
See why I love these colourful salads so much?
Just a few tips for this Butternut Squash, Kale & Pomegranate Salad:
- I recommend letting the salad sit with the dressing on for at least half an hour before serving to allow some time for all of the flavours to meld together. It’s one of those types of salads where the longer it sits, the better it tastes. Within reason, however. Which brings me to my next point…
- You can store this salad in the fridge for up to four days.
- It’s perfect for serving to company because you can make it well in advance. One less thing to worry about when the guests arrive. Plus, as we said before. It’s pretty.
- It pairs really well with really any type of protein, but is especially nice with turkey, chicken, or salmon. Or make it vegan meal by leaving out the feta and adding lentils or chickpeas!
So there you have it. A gorgeous, nutrient and flavour-packed quinoa salad that can be made well in advance and is a perfect dish for serving to company.
It really can’t get much better than that!
More delicious & colourful salad recipes:
- Spinach Orange Salad with Pomegranates & Almonds
- Kale Salad with Cranberries
- Roasted Beet & Carrot Kale Salad
- Blueberry Mandarin Broccoli Salad
- Mexican Quinoa Salad
- No-Mayo Broccoli Apple Salad
- Christmas Wreath Salad
Did you make this recipe? Scroll down to leave a rating and review!
Butternut Squash, Pomegranate & Kale Quinoa Salad
Ingredients
- 1 cup dry quinoa
- 2 cups no salt added vegetable broth
- 2 tbsp. olive oil
- 1/4 tsp each salt and pepper
- 1 small butternut squash cubed
- 3/4 cup pomegranate seeds
- 1/2 cup dried cranberries
- 4 cups chopped kale leaves
- 1/4 cup pumpkin seeds
- 1/2 cup crumbled feta cheese
For the dressing:
- 2 tbsp balsamic vinegar
- 1/4 cup olive oil
- 1 tbsp pure maple syrup
- 1 tsp Dijon mustard
- Pinch of salt
Instructions
- Preheat the oven to 375 degrees F.
- Cook quinoa in broth according to package directions.
- Mix diced squash with olive oil, salt and pepper. Roast squash for 30 minutes or until soft and tender when pierced with a fork.
- Meanwhile, combine dressing ingredients in a small bowl or jar and whisk until well combined.
- Place kale in a large bowl and pour on half the dressing. Massage leaves for about 2-3 minutes until softened. Next add cooked quinoa, squash, pomegranate seeds, dried cranberries, and feta cheese and mix until ingredients are equally distributed.
- Pour desired amount of remaining dressing over the salad and mix.
- Place salad in fridge for at least 30 minutes to allow flavours to come together.
Nutrition
Adapted from One Sweet Mess
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