When it comes to creating a dish that’s hearty, flavorful, and packed with nutrients, this roasted butternut squash, kale, and lentil salad hits all the marks.
It’s the perfect healthy food recipe for cozy evenings or meal prepping for the week ahead. With a medley of textures and a sweet-savory vinaigrette, this salad transforms simple ingredients into something truly special.
Why This Salad Is the Ultimate Healthy Food Recipe
This recipe doesn’t just taste incredible—it’s a powerhouse of nutrition. Butternut squash, kale, and lentils are all packed with vitamins, minerals, and fiber to fuel your body and keep you feeling satisfied. Here’s why it stands out:
- Butternut squash: Naturally sweet and roasted to perfection, it provides a delicious caramelized flavor while delivering a dose of Vitamin A and antioxidants.
- Kale: A superfood staple, kale is loaded with calcium, Vitamin C, and other nutrients. Its slightly bitter taste balances the sweetness of the squash and vinaigrette.
- Lentils: Protein-packed and high in fiber, lentils add a hearty texture and help make this salad filling enough to stand alone as a meal.
The maple balsamic vinaigrette brings everything together with a delightful combination of tangy and sweet, elevating the salad to restaurant-quality status.
Tips for Making the Best Roasted Butternut Squash, Kale & Lentil Salad
Achieving the perfect balance of flavors and textures in this healthy recipe is all about preparation. Follow these tips to make the most of this dish:
- Roast the squash thoroughly: For maximum flavor, roast the butternut squash until it’s golden and caramelized on the edges. Tossing it with olive oil, salt, and pepper ensures it’s perfectly seasoned.
- Massage the kale: If raw kale feels too tough, massaging the leaves with a little olive oil and salt can soften them and enhance their flavor.
- Cook lentils properly: Lentils should be tender but not mushy. Simmer them gently and drain well to avoid a watery salad.
Easy Swaps & Substitutions
This roasted butternut squash, kale, and lentil salad is versatile, making it easy to adapt to various dietary preferences or ingredient availability. Here are some ideas:
- Vegan version: Swap the crumbled feta cheese with a plant-based alternative or leave it out entirely. The salad is still delicious and satisfying without it.
- Nut-free option: Substitute the pumpkin seeds with sunflower seeds or omit them if needed.
- Different greens: If you’re not a fan of kale, spinach or arugula make excellent substitutes.
- Sweetness boost: Add a handful of pomegranate seeds or fresh apple slices for an extra pop of sweetness.
Perfect for Any Occasion
Whether you’re serving this as a side dish for a holiday feast or as a quick and healthy lunch, this salad shines in every setting. The vibrant colors and bold flavors make it just as visually appealing as it is delicious.
Plus, it’s easy to store and tastes even better after sitting in the fridge, making it ideal for meal prepping.
Storage & Meal Prep Tips
This recipe is perfect for anyone looking to stay on top of healthy eating while minimizing time in the kitchen. Here’s how to make the most of it:
- Refrigeration: Store leftovers in an airtight container for up to 4-5 days. The ingredients hold up well and don’t become soggy, thanks to the sturdy lentils and kale.
- Dressing: Keep the maple balsamic vinaigrette separate until you’re ready to serve to maintain the salad’s freshness and texture.
- Double the batch: If you’re meal prepping, double the recipe. This salad makes a great base—just add a different protein or topping each day to keep things exciting.
Why You’ll Love This Recipe
There’s something truly satisfying about a dish that’s as delicious as it is good for you. This roasted butternut squash, kale, and lentil salad is a go-to healthy food recipe for anyone who loves vibrant, wholesome meals.
With minimal effort and maximum flavor, it’s a guaranteed crowd-pleaser you’ll want to make again and again.
Healthy Roasted Butternut Squash, Kale & Lentil Salad with Maple Balsamic Vinaigrette Recipe
Equipment
- Baking sheet
- Large bowl
- Small mixing bowl
- Fine-mesh sieve
- Saucepan
Ingredients
For the Maple Balsamic Vinaigrette:
- 1/4 cup extra-virgin olive oil
- 3 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 small garlic clove minced
- 1 tablespoon pure maple syrup
- 1/2 teaspoon kosher salt
- Pinch of freshly ground black pepper
For the Salad:
- 1 butternut squash about 2 1/2 pounds, peeled, seeded, and diced into 1/2-inch cubes
- 2 tablespoons olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1 1/2 cups French lentils rinsed and picked over
- 1 bunch of kale stemmed and roughly chopped
- 1 shallot finely diced
- 1/2 cup raw pumpkin seeds pepitas
- 1/2 cup dried unsweetened cranberries
- 1/4 cup crumbled feta cheese
- Fresh parsley roughly chopped (for garnish)
Instructions
- Preheat and Prepare: Heat your oven to 400°F. While the oven preheats, begin preparing the dressing and the squash.
- Whisk the Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, garlic, maple syrup, salt, and pepper. Stir until well combined and smooth. Set aside for later.
- Roast the Butternut Squash: Spread the diced butternut squash evenly across a baking sheet. Drizzle it with olive oil, then sprinkle with salt and pepper. Toss everything together so the squash is coated, then spread it out into a single layer. Roast for 40 to 45 minutes, stirring halfway through, until the squash is tender and golden brown. Let it cool slightly when done.
- Cook the Lentils: In a saucepan, combine 5 cups of water and the rinsed lentils. Bring the water to a boil, then lower the heat to a gentle simmer. Cover the pot and cook for 15 to 20 minutes, or until the lentils are tender but not mushy. Drain them using a fine-mesh sieve and allow them to cool slightly.
- Assemble the Salad: In a large bowl, add the roasted butternut squash, cooked lentils, kale, diced shallot, pumpkin seeds, cranberries, and feta cheese. Drizzle the dressing over the mixture and gently toss everything until evenly combined.
- Finish and Serve: Sprinkle freshly chopped parsley on top for garnish. Serve the salad immediately or store it in the fridge for later use.
Notes
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles. Also an aspiring cook we he researches and tries all kinds of different food recipes and shares what works best.