Healthy Recipes Salad Healthy Green Salad Recipes Healthy Kale Salad Recipes Roasted Squash & Lentil Kale Salad Is Packed with Gut-Healthy Veggies 5.0 (2) 2 Reviews This squash lentil salad packs 14 grams of fiber and features plenty of kale, a powerful prebiotic that helps set the stage for a healthy gut. This salad can be assembled in a Mason jar so you can prep it the night before for a healthy, grab-and-go lunch the next day. By Julia Levy Julia Levy Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon. EatingWell's Editorial Guidelines Published on October 7, 2024 Tested by Liv Dansky Tested by Liv Dansky Liv Dansky has worked with Dotdash Meredith since 2019 as a recipe tester and developer and, more recently, as a writer for the commerce team. Her work can be found across brands like Food & Wine, Southern Living, Real Simple, Eating Well, and Serious Eats. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Active Time: 30 mins Total Time: 50 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Weight Loss Diabetes-Friendly Nut-Free Healthy Pregnancy Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Gut Healthy Anti-Inflammatory Mediterranean Diet Jump to recipe This Roasted Squash & Lentil Kale Salad is packed with fiber and protein, and it’s as satisfying as it is healthy. The fiber in this salad will help feed the good bacteria in your gut, which benefits not only your digestive health, but also your immune health. This salad is sturdy enough to make ahead and divide into meal-prep containers—the extra time in the dressing will continue to tenderize the kale. Keep reading to find out the secret ingredient to add the perfect amount of sweetness to the dressing to balance out the savory flavors sans added sugar. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Massaging the kale helps tenderize the fibrous leaves and makes them less bitter and easier to chew. Don’t be afraid to put some muscle into it—you can wear food-safe gloves if you want.Choose a bunch of kale with medium-size leaves that are dark green, soft and have crisp edges. The leaves will be more tender and have the best flavor.This salad recipe allows for a lot of substitutions: Try chopped cashews instead of pepitas, acorn squash instead of butternut, goat cheese instead of feta, and dried cherries instead of dried cranberries.The date is the secret ingredient that helps balance the acidity in the dressing without adding sugar.To make this salad meal-prep-friendly, divide the kale among 4 (32-ounce) Mason jars. Top with lentils, the roasted squash, ½ cup cranberries, ¼ cup pepitas and ⅓ cup feta. Drizzle with the remaining dressing. Store jars for up to 2 days in the refrigerator. To serve, empty a jar into a bowl; toss to combine. Nutrition Notes Kale is known for being a source of antioxidants, which are good for overall health. It is also a source of fiber, which can help keep your gut bacteria fed and keep your digestive system running smoothly. Butternut squash contains an antioxidant called beta carotene, which may be beneficial in improving and growing the good bacteria in your gut. Lentils contain a special type of fermentable fiber called resistant starch, which resists digestion and helps provide food for your gut bacteria—this can help make your entire microbiome healthier. In addition to being a source of fiber in this recipe, pepitas are a source of selenium, which is an antioxidant that may help improve bacterial imbalances in the gut. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Cook Mode (Keep screen awake) Ingredients 1 (1½-pound) butternut squash, peeled, seeded and cubed (1-inch; about 5 cups) 6 tablespoons extra-virgin olive oil, divided 1 teaspoon garlic powder 1 teaspoon garam masala ½ teaspoon ground ginger ¼ teaspoon ground pepper ½ teaspoon salt, divided 1 pitted Medjool date 3 tablespoons cider vinegar 2 tablespoons warm water 8 cups packed torn curly kale leaves 1 (8-ounce) package precooked microwaveable black lentils ½ cup unsweetened dried cranberries ¼ cup roasted pepitas ⅓ cup crumbled feta cheese Directions Preheat oven to 425°F. Combine squash, 1 tablespoon oil, 1 teaspoon each garlic powder and garam masala, ½ teaspoon each ginger and pepper, and ¼ teaspoon salt in a large bowl; toss to coat. Spread in an even layer on a large rimmed baking sheet. Roast until lightly browned and tender, about 20 minutes. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Meanwhile, finely chop 1 date. Using the flat side of a large knife, smash into a paste; scrape into a small bowl. Gradually whisk in 3 tablespoons vinegar, 2 tablespoons water and the remaining 5 tablespoons oil until combined and semi-smooth. (Alternatively, pulse date in a mini food processor until very finely chopped and pastelike, about 10 pulses. Add 3 tablespoons vinegar, 2 tablespoons water and the remaining 5 tablespoons oil; pulse until combined and semi-smooth, about 10 pulses.) Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Place 8 cups kale in a large bowl; massage 3 tablespoons of the vinaigrette and the remaining ¼ teaspoon salt into the leaves until dark green and wilted, about 2 minutes. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Transfer dressed kale to a large platter. Top with lentils, the roasted squash, cranberries, pepitas and feta. Drizzle with the remaining dressing. Nutrition Information Serving Size: 3 cupsCalories 466, Fat 27g, Saturated Fat 5g, Cholesterol 9mg, Carbohydrates 46g, Total sugars 8g, Added sugars 0g, Protein 15g, Fiber 14g, Sodium 411mg, Potassium 982mg Frequently Asked Questions Can I make this salad ahead of time? Absolutely. The dressing can be made up to 1 week in advance, and the massaged kale and roasted squash can be made 3 days ahead. Store everything in separate airtight containers in the refrigerator. What else can I do with dried cranberries? You can make our Cranberry-Almond Energy Balls, Cranberry-Walnut Chickpea Salad or Overnight Oatmeal, or you can add them to stuffings, favorite cereals or simply snack on them like you would raisins—alone or added to a trail mix. What can I serve with Roasted Squash & Lentil Kale Salad? If you plan to eat this salad from a Mason jar, focaccia bread cut into long strips would help you reach the delicious dressing at the bottom of the jar. While this salad could be a meal in itself, if you want extra protein you could pair it with skillet chicken thighs, baked chicken cutlets, roast turkey breasts or pork chops. EatingWell.com, October 2024 Rate It Print Additional reporting by Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines