This vibrant salad is packed with fresh, crunchy veggies and seasonal favorites like apples, walnuts, and roasted squash. It’s like autumn on a plate!
Plus, it’s super simple to put together. I love tossing it with a light dressing for a tasty and healthy meal that makes me feel good. Perfect for any fall gathering!
Key Ingredients & Substitutions
Kale: Kale is the base of the salad and adds great texture. If you dislike kale, spinach or arugula work well, too! They are softer and have a milder flavor.
Quinoa: Quinoa packs a protein punch, but you can swap it for farro, barley, or even rice. Just ensure it’s cooked and cooled!
Butternut Squash: Roasted squash gives a nice sweetness. If you don’t have it, sweet potatoes or carrots can be great alternatives. They roast well and keep the sweet flavor.
Pomegranate Seeds: These add a burst of color and flavor. If they aren’t available, try dried cranberries or even sliced grapes for a fruity touch.
Pecans: Nuts add crunch! Feel free to substitute walnuts, almonds, or sunflower seeds if you prefer or have nut allergies.
Feta Cheese: Feta brings a creamy, tangy element. If you want a dairy-free option, try substituting with avocado or nutritional yeast for a cheesy flavor without the dairy.
How Do You Properly Massage Kale for a Salad?
Massaging kale is key to making it tender and pleasant to eat. It may seem odd, but it helps soften the leaves! Here’s how:
- Remove the tough stems and chop the kale into bite-sized pieces.
- Place the chopped kale in a big bowl, and drizzle a little olive oil on top. About a teaspoon is enough!
- Using your hands, gently squeeze and rub the kale between your fingers for a couple of minutes, until it wilts slightly and darkens in color.
- This process breaks down the toughness, making it easier to eat and digest.
Make this a fun part of the prep! Kids can help too; it’s a great way to get them involved in healthy eating.
How to Make a Healthy Fall Harvest Salad
Ingredients You’ll Need:
For the Salad:
- 4 cups kale, chopped and stems removed
- 1 cup cooked quinoa
- 1 cup butternut squash, peeled and diced
- 1 medium apple, thinly sliced
- 1/2 cup pomegranate seeds
- 1/2 cup pecans, roughly chopped
- 1/2 cup celery, diced
- 1/3 cup crumbled feta cheese
- 2 tablespoons olive oil (for roasting and dressing)
- Salt and pepper to taste
For the Dressing:
- 3 tablespoons apple cider vinegar
- 1 tablespoon maple syrup or honey
- 1 teaspoon Dijon mustard
- 3 tablespoons extra virgin olive oil
- Salt and freshly ground black pepper, to taste
How Much Time Will You Need?
This delicious salad will take about 15 minutes to prep, plus about 25 minutes for roasting the squash. In total, you’re looking at around 40 minutes to get this fresh and healthy dish on your table!
Step-by-Step Instructions:
1. Roast the Butternut Squash:
First, preheat your oven to 400°F (200°C). While it’s heating up, take your diced butternut squash and toss it in 1 tablespoon of olive oil, along with some salt and pepper. Spread it out on a baking sheet and roast it for about 20-25 minutes or until the squash is tender and lightly caramelized. Once it’s done, let it cool for a bit.
2. Prepare the Kale:
While the squash is roasting, rinse the kale leaves well under cool water. Remove the thick stems, and chop the leaves into bite-sized pieces. Place the kale in a large salad bowl, ready for mixing!
3. Combine Quinoa and Kale:
Now it’s time to add the cooked quinoa to the kale. With clean hands, gently massage the kale and quinoa together. This helps soften the kale and makes it much nicer to eat!
4. Add More Ingredients:
Next, add the diced celery, roasted butternut squash, pomegranate seeds, chopped pecans, and crumbled feta cheese to the bowl. Give it a gentle toss to combine all the colorful ingredients.
5. Top with Apples:
For a lovely presentation, arrange the thinly sliced apples on top of the salad. This will not only look beautiful but also add a sweet crunch!
6. Whisk Together the Dressing:
In a small bowl, whisk together the apple cider vinegar, maple syrup (or honey), Dijon mustard, olive oil, and a pinch of salt and pepper until it’s all well blended and emulsified.
7. Dress the Salad:
Pour your delicious dressing over the salad. Toss everything gently to ensure all the ingredients are coated nicely with that tasty dressing.
8. Serve and Enjoy:
After you’ve tossed everything together, you can serve the salad immediately or chill it in the fridge for about 15-20 minutes. This allows all the flavors to meld beautifully. Enjoy your fresh and healthy fall-inspired salad!
This salad combines the hearty texture of kale and quinoa with sweet, crisp apples and creamy feta, complemented by crunchy pecans and jewel-like pomegranate seeds—a perfect balance of flavors and textures for fall!
Can I Use Other Greens Instead of Kale?
Absolutely! If you’re not a fan of kale, spinach, arugula, or mixed greens are great alternatives. Each will provide a different texture and flavor, so feel free to experiment!
What If I Don’t Have Pomegranate Seeds?
No worries! If pomegranate seeds aren’t available, you can substitute them with dried cranberries, raisins, or even diced fresh fruits like apples or oranges for a sweet and flavorful kick.
How Can I Make This Salad Vegan?
To make it vegan, simply omit the feta cheese or replace it with a vegan feta alternative. You can also add avocado for creaminess, which works beautifully in salads!
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. It’s best to keep the dressing separate until you’re ready to eat to prevent the greens from wilting.
