Warm Kale and squash kale salad is my favorite way to eat Kale since it’s a nutritious packed meal. I usually try to prepare it at least once a week, if not more!
I have been eating this salad for the past few months, and I’m still not tired of it. It is that good! The addition of squash and some carefully chosen spices make it a tremendous balanced side dish for any meal. I used to add a drizzle of sriracha sauce, but now I try to avoid adding it because of the added sugars. Almost all the brands put unnecessary sugars and xanthan gum in their Sriracha sauce. So, in case you want to add it to the salad, try to read the label before choosing the dressing carefully.
It is known that Kale has a high content of calcium and sulfur, which together are perfect for strengthening and building bones and as a dressing for the digestive system. Rich in beta carotene, vitamin K and C, and lutein, Kale contains sulforaphane significantly when cut into salad strips. This substance has the property to fight cancer.
Kale is one of the vegetables with the most nutrients needed by our body, no wonder why nutritionists consider it a superfood!
Although it has low-calorie content, in its composition, we find many vitamins and minerals.
Nutritional values for 1 cup of raw Kale
Protein – 4.3 g
Carbohydrates – 8.7 g
Fibers – 3.6 g
Fats – 1 g
Calcium – 150 mg
Iron – 1.5 g
Magnesium – 48 g
Phosphorus – 92 mg
Vitamin C – 120 mg
Zinc – 0.6 mg
An impressive list, isn’t it? It is a natural source of vitamins and minerals! You won’t even need to buy vitamin supplements. Let’s use all of these nutrients and prepare a delicious warm kale salad!
Warm Kale Squash Salad
- a medium skillet with a lid
- 1 teaspoon of extra-virgin olive oil
- 1/2 cup of diced onion
- 1 cup of diced butternut squash
- 2 cups of chopped Kale
- 4 tablespoons of water
- 1/2 teaspoon of ground black pepper
- 1/2 teaspoon of cayenne pepper
- 1/4 teaspoon of ground ginger
- optional: 2 tablespoons tahini
- optional: grated Parmesan cheese or nutritional yeast
- Heat the olive oil in a medium skillet over low, medium heat.
- Add in the diced onion and fry for about 1 or 2 minutes under a cover.
- Then, add in the diced butternut squash and kale. Add about 4 tablespoons of water and cover the skillet with a lid.
- The kale should soften after about 2 minutes. Be careful not to overcook!
- Uncover the skillet and sprinkle with the spices to taste.
- Transfer the mixture to serving bowls or plates, drizzle with tahini, and parmesan cheese/nutritional yeast if desired. Serve while still warm.