Side salads don’t just have to be lettuce and tomatoes, they can be much more interesting and colourful! This cavolo nero & squash salad is a wonderful mix of colours and textures and will hopefully become one of your staples.
Rather than lettuce, I’ve used cavolo nero as the base. I combine it with some roasted butternut squash and spiced chickpeas. Both can easily be cooked at the same time and are minimum faff. No need to peel the squash either, just give it a wash, cut into chunks and remove the seeds.
You can eat the kale raw if you slice it into very thin strips, but I prefer to lightly steam or sauté it. I’ve sautéed it here and it’s a really lovely addition to this dish.
The whole dish only takes 10 minutes to prep and 30 minutes to cook. It will serve 4 as a side, quite comfortably. You can have this as a starter or serve for the main course with some protein such as tempeh or tofu
What is cavolo nero?
Cavolo nero, also known as black kale or Tuscan kale, is a very dark green leafy vegetable. The colour is almost black (hence the nero!). Nutritionally it’s very rich in iron as well as magnesium and calcium. Like most leafy greens, it’s also high in Vitamins C, K and A. I think it has a nicer, softer texture than regular kale.
The season for it in the UK is quite short. I usually get mine for the first few months of the year, delivered in my weekly organic veg box. If you can find it, definitely try it, otherwise the salad will also work well with regular kale.
What ingredients do you need for this cavolo nero salad?
- Cavolo nero
- Butternut squash
- Chickpeas
- Olive oil
- Pumpkin seeds
- Pecans
- Pomegranate seeds
nutritional benefits
Butternut Squash
Butternut squash is a great source with beta-carotene, which the body converts to vitamin A. Vitamin A is essential for eye health and being a powerful antioxidant, it’s great for helping with your immune system too. It is also a good source of vitamin C, potassium, and fibre. When roasted, the flavour of butternut squash is fantastic, with the natural sweetness of the squash coming through.
Olive Oil
Olive oil is a staple in my kitchen. A great source of healthy fats, it also contains antioxidants and vitamin E. Healthy fats are so important to ensure that you can absorb your fat soluble vitamins – A, D, E & K. I like to roast the vegetables in the olive oil as it remains stable cooked at medium temperatures. I also use extra virgin olive oil in the dressing.
Chickpeas
Also known as garbanzo beans, chickpeas are a fantastic source of plant-based protein, making them an excellent ingredient to incorporate into your diet. They’re rich in fibre, which can help your digestive health and help maintain stable blood sugar levels too. Chickpeas are also packed with essential nutrients like folate, iron, and magnesium.
Pecans
Pecans are a great source of healthy fats. They also contain protein, fibre, and essential minerals like magnesium and zinc. They are a good source of antioxidants, including vitamin E. I love their taste and the crunch that they bring to this salad.
Pumpkin Seeds
Pumpkin seeds are a powerhouse of nutrients, including protein, healthy fats, iron, magnesium, and zinc. They are also a good source of antioxidants and omega-3 fatty acids. Like the pecans, I like the crunchy texture they bring to this salad bowl.
Pomegranate
Many people add pomegranate for the gorgeous pop of colour it brings! And it does! However, they are also a great nutritional addition to your meals. Pomegranate seeds are rich in antioxidants, particularly polyphenols. They are also a good source of vitamin C and fibre.
What’s an easy salad dressing to make in minutes
Salad dressings don’t have to be difficult to make. I always like to make my own and it couldn’t be easier. Simply take some good quality olive oil and something acidic like apple cider vinegar or lemon and a bit of seasoning as your base. You can then add in some extra flavours like mustard, herbs, garlic or maple if you have time.
This vinaigrette dressing is one I use a lot. It has just 4 simple ingredients plus a bit of seasoning. And more importantly, it will take you about a minute to make. It stores well too.
If you feel like you don’t have time, simply pour over a drizzle of good quality olive oil and a little vinegar and this can be just as good on most salads. That, along with some seasoning, can really make a difference.
The vinaigrette is made with the following ingredients:
- Extra virgin olive oil
- Juice and zest of a lemon
- Maple syrup
- Mustard
- Salt and pepper
Try it for yourself and let me know wha you think in the comments.
Recipe Tips
- If you can’t find cavolo nero, sub for any kale, spinach or other lettuce leaves.
- Other squash will work instead of butternut. Depending on the type, you may want to peel it as some can have much tougher skins.
- The vinaigrette will keep in a jar for up to a week, if you don’t use it all.
- The salad will keep in the fridge for 3-4 days if you don’t eat it all at once.
If you enjoyed this cavolo nero & squash salad, why not try:
Lime & Pistachio Giant Cous Cous
Cavolo Nero & Squash Salad
Ingredients
Salad Ingredients
- 1 medium butternut squash
- 7-8 stems of cavolo nero (hard stems removed)
- 3 tsp olive oil
- Handful pumpkin seeds
- Handful pecans
- Seeds from half a pomegranate
Spiced chickpeas:
- 400 g tinned chickpeas (14oz)
- ½ tsp ground turmeric
- 1 tsp smoked paprika
- ½ tsp sea salt
- 2 tsp maple syrup
- 2 tsp olive oil
Dressing Ingredients:
- 2 tbsp olive oil
- Juice of a lemon
- 1 tsp maple syrup
- 2 tsp mustard
- Pinch salt
Instructions
- Preheat the oven to 180C/350F
- Cut the squash (no need to peel) into 2cm wedges and add to a baking tray with 2 tsp of the oil and some salt and pepper. Roast for 30 mins, turning once.
- Drain the chickpeas, mix with the other ingredients and add to the tray with the squash for the last 20 mins.
- Chop the kale and remove the hard stems. Add the remaining tsp of oil to a frying pan and sauté the kale for a couple of minutes.
- Add the kale to a large serving plate. Top with the roasted squash, the chickpeas, pecans, pomegranate and pumpkin seeds. Mix the dressing ingredients together and drizzle over just before serving.
Notes
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- If you can’t find cavolo nero then sub for any kale, spinach or other lettuce leaves.
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- Other squash will work instead of butternut. Depending on the type, you may want to peel it as some can have much tougher skins.
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- The vinaigrette will keep in a jar for up to a week, if you don’t use it all.
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- The salad will keep in the fridge for a few days if you don’t eat it all at once.
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