This Confetti Kale Salad is so colourful and absolutely packed with vibrant seasonal ingredients and nutrients to help keep you healthy and well-nourished as we move into cooler weather!
We seem to never tire of kale salads at our house. Charles seems to have a constant bowl of our Mexican Kale Salad [1] in the fridge (one of our all-time favs), my Baby Kale Quinoa Salad [2], or this Kale Tofu Glory Bowl [3] for something a bit heartier (and ultra-addicting!). Of course, if you’re looking for other ways to eat more kale (and why shouldn’t you, right?), try adding it sautéed to mashed potatoes, [4] tossed into a creamy pasta with garlicky mushrooms [5] or mixed into a kale and chickpea snack mix [6] for those of you with a salty-tooth. Of course, tossing a heap of it into a Green Smoothie [7] never hurts either!
But back to this salad. One of the things that I LOVE about this salad is that the colours are so pretty – we eat first with our eyes, and this one is a total show stopper! I tend to serve it in a shallow platter or bowl to get the best effect. Mother Nature is seriously showing off for this one!
Here is a breakdown of the main ingredients to show you just how healthy this dish is!
Pomegranates: rich in antioxidants, fibre, B vitamins, vitamin C, vitamin K and potassium. Try them sprinkled on oatmeal, in cereal or on top of a yogurt parfait!
Kale: loaded with fibre, B vitamins, Vitamin C and A, potassium and a source of calcium.
Butternut Squash: high in vitamin A, vitamin C, potassium and fibre.
Almonds & Pumpkin Seeds: rich in fibre, healthy monounsaturated fats, calcium, vitamin E, protein and other minerals. They add crunch to salads, granola (like my Top Secret Granola [8]) and baked goods like these Sneaky Mommy Muffins [9].
Red Cabbage: filled with vitamin C, fibre and anthocyanins, plant chemicals that may help prevent heart disease and cancer and boost cognitive function.
Apples: source of fibre, vitamin C and phytonutrients such as quercetin, catechin, chlorogenic acid, anthocyanins.
A couple of notes: I recommend using Ambrosia apples if possible as they resist browning best (and are so yummy!). Also, if you felt so inclined you could add some sautéed cubes of smoked tofu to take it to the next level… just saying!
As always, if you’re making this gluten free be sure to check your ingredients to ensure that they are indeed gluten free. Not all nuts are gluten free along with Tamari etc.
Hope you’re all having a healthy and super awesome week!
xo
Tori
Confetti Kale Salad
This colourful and nutritious salad packs a perfect punch of sweet, crunchy and salty and is loaded with vitamins, antioxidants and fibre!
Ingredients
SALAD
- 4 cups peeled butternut squash, cut into 1/2" cubes
- 1 tablespoon olive oil
- 1/2 teaspoon salt (or to taste)
- 4 cups lightly packed torn kale, stems removed
- 1 cup shredded red cabbage
- 1/2 cup pomegranate arils (from 1/2 a pomegranate)
- 1/4 cup pumpkin seeds
- 1/4 cup toasted sliced almonds
- 1 ambrosia apple, cored and thinly sliced
DRESSING
- 2 tablespoons nutritional yeast
- 6 tablespoons extra virgin olive oil
- 1 tablespoon soy sauce or Tamari*
- 1 teaspoon maple syrup
- 1 teaspoon apple cider vinegar
- 1 teaspoon sesame oil
- 1 clove garlic, crushed
Instructions
ROAST THE SQUASH
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Preheat the oven to 400F and line a baking sheet with parchment paper.
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Combine the cut squash in a large bowl with the olive oil, season with salt and toss together to combine. Spread the squash evenly on the baking sheet and roast, turning with a spatula a couple of times during cooking, until golden brown, about 40 minutes. Set aside to cool.
MAKE THE SALAD
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Place the kale in a large shallow bowl. Top with the cabbage, pomegranate arils, pumpkin seeds, almonds and cooled roasted squash and arrange the apple slices on top.
Alternately, you can set the apple slices aside, toss the salad in the dressing (as much as you want to taste), and arrange the apple slices on top before serving.
MAKE THE DRESSING
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In a small blender (or with a whisk in a small bowl), combine all of the salad dressing ingredients and blend or whisk until smooth. Serve the dressing with the salad and enjoy!
Recipe Notes
*use gluten-free versions of all of the listed ingredients if making it gluten free (ie: soy sauce)