Introduction to Butternut Squash Quinoa Salad
Are you a busy professional looking to elevate your lunch game? The butternut squash quinoa salad is your perfect solution! Not only is it packed with nutrition, but it also offers a delightful combination of flavors and textures that keeps even the most hectic days feeling fresh and vibrant. With tender roasted butternut squash, fluffy quinoa, crunchy walnuts, and the burst of sweetness from pomegranate arils, this salad is like a little hug in a bowl.
Why This Salad is Perfect for Young Professionals
This salad is a game-changer for those of us in the 25-35 age range. Here’s why:
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Quick and Easy Prep: Ready in just under an hour, this salad is straightforward to make, which is perfect for meal prepping on Sundays. With only 12 minutes of prep time, you can whip up a nutritious lunch that will last you through the week.
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Nutrient-Rich Ingredients: With its high fiber content and a balance of healthy fats, this salad keeps you energized throughout the day, reducing those midday slumps. Quinoa is a complete protein, helping to keep your body fueled.
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Versatile and Delicious: Pair it with grilled chicken or turkey bacon for added protein, or enjoy it as a satisfying vegetarian main dish. The flavors are customizable, allowing you to mix and match ingredients based on your preferences.
So, if you’re ready to impress your taste buds and nourish your body, try this butternut squash quinoa salad today!
Ingredients for Butternut Squash Quinoa Salad
Fresh Produce Needed
To craft your delightful butternut squash quinoa salad, you'll want to gather the freshest ingredients. Here’s what you need:
- Butternut squash: 500 grams, skin and seeds removed, and diced for that perfect roasted flavor.
- Arugula (rocket): 120 grams to bring a fresh, peppery bite.
- Pomegranate arils: ½ cup to add a pop of sweetness and vibrant color.
Pantry Staples to Gather
Next, make sure to round up these pantry essentials:
- Quinoa: 1 cup (white or tri-color) for that fluffy base.
- Olive oil: 2 tablespoons for roasting and dressing.
- Sea salt flakes: 1 teaspoon for seasoning.
- Maple syrup: 1 tablespoon for a touch of natural sweetness in the dressing.
- Dijon mustard: 1 tablespoon to add a bit of tang.
These ingredients work together beautifully, creating a butternut squash quinoa salad that's not only tasty but also nutritious. Check out these links for tips on selecting the best squash and quinoa. They can make all the difference in your dish!
Preparing Butternut Squash Quinoa Salad
Creating a delicious butternut squash quinoa salad is an enjoyable process, blending vibrant flavors and nutritious ingredients. Let’s walk through the steps together!
Roast the Butternut Squash
Start by preheating your oven to 180°C (356°F). Chop your butternut squash into bite-sized cubes, ensuring you remove the skin and seeds for maximum flavor. In a baking dish, toss the diced squash with two tablespoons of extra virgin olive oil and a teaspoon of sea salt flakes. This simple seasoning will enhance the natural sweetness of the squash.
Spread the squash in a single layer and pop it into the oven. Roast for about 45 minutes or until it’s tender and lightly caramelized. Alternatively, you can use an air fryer at the same temperature for just 15 minutes. Once done, set it aside to cool. The golden, roasted pieces will add both flavor and texture to your salad!
Cook the Quinoa
While the squash is roasting, it’s time to prepare the quinoa! Rinse 1 cup of quinoa under cold water until the water runs clear. This will help remove the saponins, which can impart a bitter flavor. Add the rinsed quinoa and 1 ¾ cups of water to a medium saucepan. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for about 8 minutes, or until the water is absorbed. Remove the pan from the heat and let it steam for 15 minutes—this step will ensure your quinoa is fluffy and tender.
Make the Maple Dijon Dressing
While the quinoa is simmering, you can whip up a simple yet delectable dressing. In a small bowl, combine 2 tablespoons of white wine vinegar, 1 tablespoon of fresh lemon juice, 1 tablespoon of Dijon mustard, and 1 tablespoon of pure maple syrup. Whisk these ingredients together, and then gradually pour in 60ml of extra virgin olive oil while whisking to emulsify the dressing. Season with a pinch of sea salt flakes for that perfect balance.
Combine Ingredients in a Salad Bowl
Once the quinoa is cooled and the butternut squash is perfectly roasted, grab your large salad bowl! Add the quinoa, roasted squash, 120 grams of arugula (rocket), ½ cup of roughly chopped walnuts, and ½ cup of pomegranate arils. The sweet-tart bursts from the pomegranate will beautifully complement the earthy squash.
Toss and Serve
Drizzle your maple Dijon dressing over the salad and toss everything together gently, allowing the flavors to meld. You can serve this butternut squash quinoa salad on a platter or in the salad bowl—it's as visually appealing as it is delicious! Top with 70 grams of crumbled goat cheese for an extra indulgent finish.
Now you have a vibrant, nutritious salad that’s perfect for gatherings or meal prep! Enjoy every bite of this wholesome dish!
If you’re interested in more creative salad options, check out my Kale, Apple, and Cranberry Salad for another burst of flavor!
Variations on Butternut Squash Quinoa Salad
Add Roasted Chickpeas for Protein
Elevating your butternut squash quinoa salad can be as simple as tossing in some crispy roasted chickpeas. Not only do they add a delightful crunch, but they also boost the protein content, making your salad even more satisfying. Just spread drained chickpeas on a baking sheet, season with your favorite spices, and roast alongside the squash for about 20-25 minutes until crispy.
Incorporate Seasonal Veggies
Why stop at butternut squash? Incorporate seasonal veggies like roasted Brussels sprouts or sautéed kale for added flavor and nutrients. This not only enhances the visual appeal of your butternut squash quinoa salad but also aligns your meal with what’s fresh and in season. Consider adding ingredients like diced bell peppers or even sweet potatoes for a delicious twist! For more seasonal vegetables, check out the Seasonal Food Guide for inspiration.
Cooking Notes for Butternut Squash Quinoa Salad
Storage Tips for Freshness
To keep your butternut squash quinoa salad fresh, store it in an airtight container in the refrigerator. It can last for up to four days. For best results, keep the dressing separate until you're ready to serve to maintain the crisper texture of the arugula and prevent sogginess.
Alternatives for Ingredients
Feel free to get creative! If you don't have quinoa, try using farro or couscous for a different texture. Want a nut-free option? Substitute seeds like pumpkin or sunflower seeds for the walnuts. For a dairy-free version, omit the goat cheese or replace it with a dairy-free feta. You can also swap pomegranate arils with dried cranberries for a sweet twist!
For more ingredient ideas, check out resources like The Spruce Eats or EatingWell.
Serving suggestions for Butternut Squash Quinoa Salad
Pairings with proteins
Elevate your butternut squash quinoa salad by pairing it with some delicious proteins! Grilled chicken or turkey bacon adds a savory touch, while chickpeas or black beans can keep it plant-based and hearty. For an extravagant twist, consider adding marinated tofu or shrimp for that extra protein punch.
Serving on special occasions
This salad is not just a side dish; it's a centerpiece perfect for special occasions! Whether you're hosting a family dinner or celebrating a holiday, the vibrant colors and unique flavors will impress your guests. Serve it on a large platter, garnished with pomegranate arils and walnuts; it’s as visually stunning as it is delicious. Plus, it makes for a nutritious addition to your holiday feasts alongside dishes like roasted vegetable medleys or stuffed peppers.
Time Breakdown for Butternut Squash Quinoa Salad
When planning to whip up your delicious butternut squash quinoa salad, it's important to know how much time you'll need. Here's a quick breakdown to help you fit this recipe into your schedule seamlessly.
Preparation Time
Set aside about 12 minutes for chopping the butternut squash and gathering your other ingredients. This will ensure everything is ready for cooking!
Cooking Time
The roasting of the squash takes approximately 45 minutes, allowing it to develop a beautiful golden color. If you opt for an air fryer, it's a quicker 15 minutes. While that's happening, you can easily cook the quinoa in about 8 minutes, plus a steaming time of 15 minutes.
Total Time
All in all, your total time will be around 57 minutes, including preparation and cooking. This makes it manageable for both busy weekdays and leisurely weekends. Enjoy this nutritious meal with friends or save it for healthy lunches throughout the week!
Planning to serve this at your next gathering? Check out this guide for tips on perfect pairing!
Nutritional Facts for Butternut Squash Quinoa Salad
Calories per Serving
Each serving of this butternut squash quinoa salad contains approximately 405 calories, making it a satisfying yet light meal option. It's perfect if you're looking to indulge without compromising your healthy eating goals.
Key Nutrients to Consider
Packed with essential nutrients, this salad offers:
- Fiber: 7g, aiding digestion and promoting fullness.
- Protein: 10g, supporting muscle repair and growth.
- Vitamin A: A whopping 9,461 IU, crucial for vision and immune function.
- Healthy Fats: Including polyunsaturated and monounsaturated fats from walnuts and olive oil, contributing to heart health.
For more information on the benefits of micronutrients, check out resources from the Harvard T.H. Chan School of Public Health. This nutrient-rich butternut squash quinoa salad is a great meal prep option or a vibrant addition to your next gathering!
FAQs about Butternut Squash Quinoa Salad
Can I prepare this salad in advance?
Absolutely! The butternut squash quinoa salad is perfect for meal prepping. You can roast the squash and cook the quinoa a few days ahead of time. Just store the ingredients separately in airtight containers. When you're ready to enjoy your salad, simply combine everything and toss with dressing. It's a fantastic way to have a healthy, delicious meal ready to go!
Is this salad gluten-free?
Yes, this salad is completely gluten-free! Both quinoa and butternut squash are naturally gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease. Just be sure to double-check any other ingredients you decide to add.
What dressing options can I use?
While the maple dijon dressing in this recipe is a crowd favorite, you can switch things up! Consider alternatives like a zesty lemon vinaigrette, tahini dressing, or a balsamic glaze. Experiment with flavors to find your perfect match. For more dressing ideas, check out this dressing guide.
Conclusion on Butternut Squash Quinoa Salad
Enjoying this butternut squash quinoa salad is a delightful way to incorporate seasonal flavors into your meals. Whether for a casual lunch or a festive gathering, its rich textures and vibrant colors will impress. Try making this salad for your next meal prep, and savor the tasty advantages!
Butternut Squash Quinoa Salad Recipe
Equipment
- medium mixing bowl
- Whisk
- Baking dish or air fryer
- measuring cups and spoons
- Large salad bowl
Ingredients
- 500 grams butternut squash skin and seeds removed, diced
- 2 tablespoons olive oil extra virgin
- 1 teaspoon sea salt flakes
- 1 cup quinoa white or tri-colour
- 1 ¾ cups water
- 120 grams arugula (rocket)
- 70 grams goat cheese soft
- ½ cup walnuts roughly chopped
- 1 pomegranate arils removed
Maple Dijon Dressing
- 2 tablespoons white wine vinegar
- 1 tablespoon lemon juice fresh
- 60 mL olive oil extra virgin
- 1 tablespoon dijon mustard
- 1 tablespoon pure maple syrup
- pinch sea salt flakes
Instructions
Butternut Squash
- Preheat the oven to 180 degrees Celsius (356 degrees Fahrenheit).
- Add the diced squash, olive oil, and sea salt to a baking dish or air fryer basket. Toss to coat evenly and then spread out into a single layer.
- Place the tray into the oven and bake for 45 minutes or until the squash is tender and golden brown. Alternatively, place butternut squash into the air fryer at 180 degrees Celsius and roast for 15 minutes. Once roasted, remove from the oven or air fryer and set aside to cool.
Quinoa
- Meanwhile, cook the quinoa. First rinse the quinoa under cold water until the water runs clear to remove the saponins. Add the rinsed quinoa to a medium saucepan along with the water. Place the lid on and bring to a boil.
- Continue to boil until the liquid begins to reduce. Turn the heat to low and simmer until all of the liquid has been absorbed (around 8 minutes). Turn the heat off and leave the lid on the pan, allowing the quinoa to steam for 15 minutes. After 15 minutes, remove the lid and fluff the quinoa with a fork.
- Set aside to cool.
Dressing
- While the quinoa is cooking, make the dressing by adding the white wine vinegar, lemon juice, dijon mustard, and maple syrup into a small bowl. Whisk to combine.
- Begin pouring the olive oil into the bowl in a steady stream while whisking. Whisk until the dressing is well combined and emulsified. Add a pinch of sea salt flakes, whisk and taste. Add more if desired.
Assemble
- To a large salad bowl add the cooked quinoa, roasted butternut squash, pomegranate arils, and arugula. Drizzle with desired amount of dressing and toss to combine.
- Serve either in a salad bowl or on a platter, topped with walnuts and crumbled goat cheese.
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