Kale Salad All Year Around
Robin grew us several kinds of kale this past summer in our low FODMAP garden, and you might identify kale salads with warmer months as well, but we love kale so much we wanted to create one hearty enough for the fall and winter months – this Kale Salad with Roasted Butternut Squash and Pomegranate is downright perfect.
We fell in love with the idea of this rendition from Epicurious, but the whole head of garlic and additional shallot were not going to sit well with us. The recipe was ripe for a FODMAP IT!™ makeover.
Great Vegetarian Side Dish for the Holidays
We love this salad on our holiday table and we have provided some do-ahead tips within the recipe so that you can work it into your menu and holiday preparation schedule. It even makes a great vegetarian offering.
The salad features the more tender Lacinato kale, and we do prefer it in this salad, so seek it out if you can. The sweet and creamy butternut squash roasted with garlic-infused olive oil provides textural contrast to the leafy greens and the burst of juicy freshness from the pomegranate seeds.
Add the crunch of pumpkin seeds and you are in for a very interesting and satisfying salad experience. The Parmesan cheese adds umami and savoriness. Don’t be tempted to leave out the maple syrup in the dressing. We use it often in kale salads as it balances out the slight bitterness of the kale.
We like this salad as a non-veggie main dish, too. Just add some cooked chicken or turkey and you are good to go.
This Recipe is Sponsored by FODY Foods.
FODMAP IT!™ Kale Salad with Roasted Butternut Squash and Pomegranate
A hearty side dish Kale salad or with added chicken or salmon a great main dish.
- 2 1/2 pounds (1.2 kg) butternut squash, peeled, seeded and cubed (2.5 cm)
- 1/2 cup (120 ml) garlic-infused olive oil, such as FODY Foods Garlic-Infused Olive Oil, divided
- Kosher salt
- Freshly ground black pepper
- 1/2 cup (59 g) raw pumpkin seeds (pepitas)
- 1/4 cup (60 ml) fresh lemon juice
- 1 1/2 tablespoons Dijon mustard
- 1 tablespoon pure maple syrup
- 1 1/2 pounds (680 g) Lacinato kale, washed, dried, thick stems removed and leaves thinly sliced crosswise into 1/4-inch to 1/2-inch (6 mm to 12 mm) slices
- 1 cup (about 100 g) finely grated Parmesan cheese
- 1 cup (174 g) pomegranate seeds
- Position rack in middle of oven. Preheat oven to 425°F/220°C.
- Place squash cubes on rimmed half-sheet baking pan. Drizzle with about 1 tablespoon of the garlic-infused oil and season with salt and pepper. Toss to coat evenly.
- Roast for about 20 minutes, then stir squash around and continue roasting until lightly browned and fork tender, about 20 to 30 minutes more. Set aside. Squash may be roasted the day before serving. Simply refrigerate in an airtight container and bring to room temperature before proceeding.
- Meanwhile, heat 1 teaspoon garlic-infused oil in a small skillet (we like nonstick) over medium heat. Add pepitas and cook stirring frequently until they are just beginning to color, about 2 minutes. Scrape out onto a paper towel to absorb excess oil; set aside. Pepitas may be toasted the day before serving, too. Simply store at room temperature in an airtight container.
- Make dressing by whisking together remaining garlic-infused oil, lemon juice, Dijon mustard and maple syrup. Season to taste with salt and pepper.
- At least 1 hour before serving, place kale in a large mixing bowl and slowly add dressing, tossing to coat well. (You might not need it all). Let sit for 1 hour, during which you should toss the kale a few times to keep it evenly coated in the dressing. Right before serving add the roasted squash, pepitas, Parmesan and pomegranate seeds, tossing to mix evenly. Taste and season with additional salt and pepper if desired. Salad is ready to serve. Leftovers can be refrigerated for up to 2 days but the quality will diminish somewhat and definitely make sure to bring the salad to room temperature before serving.
If You Can Tolerate
- Fructans:If you have passed the fructan garlic Challenge, feel free to add 1 minced garlic clove along with the oil for the roasted squash.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.
FODMAP Everyday®Low FODMAP Recipes At A Glance:
- FODMAP Everyday®is accredited by FODMAP Friendly.
- Dédé is low FODMAP trained by Monash University.
- Dédé is also individual accredited as a recipe developer and FODMAP educator by FODMAP Friendly.
- We maintain our own professional Test Kitchen.
- Dédé has over 30 years of professional recipe development experience, including her stint as a Contributing Editor for Bon Appetit magazine and has written 17 cookbooks.
Come Join Our Low FODMAP Recipe Community!
Use Our Exclusive Recipe Filter To Find The Low FODMAP Recipe You Are Looking For Today!