Introduction
Butternut Squash & Kale Grain Bowl is a wholesome and hearty dish packed with nutrients, textures, and flavors. Combining roasted butternut squash, fresh kale, and a hearty grain base, this meal is perfect for a nutritious lunch or dinner. With a tangy dressing and crunchy toppings, it’s a satisfying and delicious plant based meal.
Why You’ll Love This:
- Nutrient Dense: Packed with fiber, vitamins, and antioxidants.
- Easy & Customizable: Simple ingredients with endless variations.
- Great for Meal Prep: Stays fresh for days, making it a perfect make ahead meal.
- Delicious & Satisfying: A perfect balance of sweet, savory, and tangy flavors.
Equipment Needed:
- Baking sheet
- Large mixing bowl
- Sharp knife
- Cutting board
- Whisk
- Serving bowls
Ingredients:
- 1 small butternut squash (peeled, seeded, and cubed)
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon maple syrup (optional)
- 2 cups cooked quinoa or farro
- 2 cups fresh kale (chopped)
- 1/4 cup dried cranberries
- 1/4 cup toasted pumpkin seeds
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup chopped walnuts or almonds
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon honey or maple syrup
- 1 clove garlic (minced)
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Nutritional Information (Per Serving):
- Calories: 350-400 kcal
- Protein: 10-12 grams
- Carbohydrates: 45-50 grams
- Fat: 15-18 grams
- Fiber: 6-8 grams
Step by Step Instructions:
Time:
- Preparation Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
- Roast the Butternut Squash: Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, pepper, smoked paprika, and maple syrup. Spread on a baking sheet and roast for 25 minutes, stirring halfway through, until tender and caramelized.
- Prepare the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey or maple syrup, minced garlic, salt, and black pepper. Set aside.
- Massage the Kale: In a large bowl, massage the chopped kale with a teaspoon of olive oil for about a minute to soften it.
- Assemble the Bowl: Combine the cooked grain of choice, roasted butternut squash, massaged kale, dried cranberries, pumpkin seeds, feta cheese (if using), and nuts. Drizzle with the dressing and toss gently.
- Serve & Enjoy: Divide into bowls and serve immediately. Store leftovers in an airtight container for up to 3 days.
Tips for the Best Grain Bowl:
- Use freshly roasted butternut squash for the best flavor.
- Massaging the kale helps reduce bitterness and improves texture.
- Swap quinoa with brown rice, farro, or barley for variety.
- Add grilled chicken, chickpeas, or tofu for extra protein.
Serving Suggestions:
Pair with a warm soup, whole grain bread, or a side of hummus for a complete meal.
Frequently Asked Questions (FAQs)Q 1. Can I make this bowl ahead of time?
Yes! Store ingredients separately and assemble before serving.
Q 2. Can I use frozen butternut squash?
Yes, but fresh squash gives a better texture.
Q 3. What can I substitute for kale?
Spinach or arugula work well as alternatives.
Conclusion:
Butternut Squash & Kale Grain Bowl is a nutrient packed, flavorful meal perfect for meal prep and busy days. With its delicious mix of roasted squash, hearty grains, and tangy dressing, this bowl is a satisfying and healthy choice. Enjoy!