• Mana Bayanzadeh

Roasted Delicata Sqaush, Kale Salad with Quinoa, Chickpeas & Maple Tahini Dressing

Delicata Squash with kale is the perfect combination. I've fallen in love with delicata squash lately. They are so easy to prepare with their edible skin and so delicious. For this salad, I added quinoa and roasted chickpeas for some added protein and fibre to make a satisfying and complete meal!

Kale Nutrition Benefits

Kale is known for it's high content of vitamin K, which has an important role in healthy blood clotting. Vitamin K is important for bone health too! It's also possible that vitamin K can have a role in reducing inflammation in the body and regulating blood sugar.

Other than Vitamin K, kale is rich in Vitamin, A, C and calcium!

Quinoa: Nutrition Facts

Quinoa has a lot of nutrition to offer! 1 cup cook of cooked quinoa has the same amount of protein as 1 cup of milk (8 grams). It also has a high fibre content and a great source of Iron, magnesium, zinc as well as B vitamins!

The high protein and Iron content of this plant food, makes it an appealing choice and excellent source of nutrition for those who are vegetarian or consume mostly plant-based foods!

In addition, quinoa has a low glycemic index, meaning it can help regulate blood sugar.

Nutrition Facts of Delicata Squash

Delicata Squash is a great source of Vitamin A for healthy skin and eyes. It's high in Vitamin C, lutein and zeaxanthin making it a powerful anti-oxidant.

Squash also contains a lot of fibre with 6 grams per cup!

Chickpeas: Nutrition Value

Chickpeas provide fibre, Iron, zinc, folate, potassium, phosphorous and magnesium. Studies have shown an association between the consumption of pulses and a reduced risk of developing type 2 diabetes with their low glycemic index as well as heart disease. Legumes are high in soluble fibre which can help with regulating cholesterol levels!

Recipe

Serves 4

Ingredients for salad:

  • 2 bunches of kale

  • 2 small delicata squash

  • 1 cup of uncooked quinoa

  • 2 cups of cooked chickpeas

  • 2 tbsps of olive oil to roast squash and chickpeas

  • Salt and pepper, to taste

Ingredients for Maple Tahini Dressing:

  • 1/2 cup of Tahini

  • Juice of 2 fresh lemons

  • 2 tablespoons of pure maple syrup

  • 1 clove of garlic, minced

  • 6 tablespoons of water

  • 1/2 teaspoon of salt

Directions:

  1. Preheat oven to 425 F

  2. To prepare delicata squash, chop the ends. Slice in half lengthwise and scoop out the seeds. Slice into 1/4 inch pieces

  3. Line baking sheet in parchment paper and add delicata squash and chickpeas. Drizzle with olive oil and sprinkle with salt and pepper. Roast in oven for 20 minutes, flipping halfway through until golden

  4. Cook quinoa according to instructions. Add 2 cups of water for 1 cup of uncooked quinoa; after coming to a boil,, reduce to simmer for about 15 minutes. Let it sit to cool.

  5. For Maple Tahini Dressing - add all ingredients to a bowl and whisk together. You can also use a blender. Add water gradually until you reach desired consistency

  6. Add some dressing to kale and massage leaves well until soft. Stir in quinoa. Add delicata squash as well as chickpeas and add more dressing. (I like this slad with a generous amount of dressing!)

MANA BAYANZADEH

  • White Facebook Icon
  • White Instagram Icon

© 2020 by Mana Bayanzadeh