Roasted Butternut Squash and Grain Salad with Parsley Pumpkin Dressing

About Recipe  

The star ingredient, butternut squash, is not just a visual delight but also packed with vitamins, fiber, and antioxidants that support good health. When combined with wholesome grains, this dish transforms into a satiating meal that’s rich in energy and nutrition. The Probiotic Dressing, crafted innovatively with kombucha or sauerkraut liquid and apple cider vinegar, is a tangy and bright dressing that marries perfectly with the earthly flavors of farro and sweet butternut squash. 

Wellness Powerhouse on Your Plate

This recipe is all about maximizing flavor and nutrition using whole-food ingredients:

• Butternut Squash: Rich in vitamin A, this vibrant orange veggie supports healthy skin, vision, and immune function. Its fiber content also aids digestion and helps keep you full longer.
• Farro: An ancient grain that brings a chewy texture and a hearty dose of plant-based protein. Farro is a great source of fiber, magnesium, and iron, making it a perfect addition to any salad for long-lasting energy.
• Probiotic Pesto Dressing: Featuring probiotics from sauerkraut liquid and apple cider vinegar, this dressing not only adds a tangy, flavorful twist but also supports gut health. Combined with fresh parsley and nutrient-dense pumpkin seeds, the dressing offers a refreshing, nutritious boost to this dish.

How to Prepare Your Roasted Butternut Squash and Grain Salad with Parsley Pumpkin Dressing

Servings: 4

Total Time: 45 minutes

Ingredients

• 1 medium butternut squash, diced
• 1 cup farro, cooked and slightly cooled
• 1/2 small pomegranate, seeded (or 1/4 cup dried cranberries)
• 1 cup toasted pumpkin seeds
• 2 cups shaved Brussels sprouts
• 3 cups finely chopped kale
• 1 lemon, juiced and zested
• 2 tbsp olive oil
• 1 cup feta or shredded parmesan (optional)
• Salt and pepper, to taste

For the Probiotic Pesto Dressing:

• 2 cups chopped parsley (about 1 bunch)
• 3 tbsp dill sauerkraut + 2 tbsp sauerkraut liquid
• 2 tbsp apple cider vinegar
• 2 cloves garlic
• 1 tbsp lemon zest
• 2 tbsp whole-grain mustard
• 1 tbsp nutritional yeast or parmesan cheese
• 2 tbsp honey, maple syrup, or your sweetener of choice
• ¼ cup olive oil or avocado oil
• ¼ cup toasted pumpkin seeds
• ½ tsp black pepper

Equipment:

• Chef’s knife
• Cutting board
• Measuring cups & spoons
• Medium pot
• Fine mesh strainer
• 2 medium bowls
• 1 large bowl
• Food processor or blender
• Spatulas

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Cook the farro: Rinse 1 cup farro in cold water. In a medium pot, heat 1 tsp of oil over high heat, add the farro, and toast for 3-4 minutes until nutty. Add 3 cups of room-temperature water, bring to a simmer, and cook for 20-30 minutes or until tender.
3. Roast the butternut squash: Toss diced butternut squash with 1-2 tbsp of olive oil, spread on a sheet pan, and roast for 25-30 minutes, until tender and caramelized. Feel free to add spices like turmeric or chili powder for an extra kick!
4. Prepare the dressing: In a food processor or blender, combine all dressing ingredients and blend until smooth. Adjust seasoning as needed.
5. Massage the greens: In a medium bowl, massage the chopped kale and Brussels sprouts with 1 tbsp olive oil and the juice of 1 lemon for 1-2 minutes to soften the greens.
6. Assemble the salad: In a large bowl, toss the cooked farro and massaged greens with the Probiotic Pesto Dressing until evenly coated.
7. Finish and serve: Add the roasted butternut squash, toasted pumpkin seeds, pomegranate seeds (or cranberries), and optional cheese. Drizzle with extra dressing if desired and enjoy!

Chef’s Tips:

• Farro Cooking Ratio: Use a 1:2 ratio (one cup of farro to two cups of liquid) for best results.
• Types of Farro: Look for authentic farro labeled as einkorn if possible. Otherwise, emmer works well too.
• Butternut Squash: Rich in provitamin A carotenoids, which our body converts into active vitamin A, supporting skin, eye, and immune health.
• Probiotic Boost: The dressing’s combination of sauerkraut liquid, apple cider vinegar, and parsley offers a gut-friendly, antioxidant-rich element to this already nutritious salad.

Ingredient & Grocery Insights:

• Farro Varieties: Farro comes in whole, semi-pearled, or pearled varieties. Whole farro retains the most nutrients but takes longer to cook, while pearled farro cooks the quickest.
• Probiotic Power: The combination of sauerkraut liquid and apple cider vinegar in the dressing may help support digestion and overall gut health.
• Greens Selection: Opt for dark leafy greens like kale over lighter greens for increased nutrient density, providing more vitamins and minerals for your well-being.

Roasted Butternut Squash and Grain Salad with Parsley Pumpkin Dressing

Total Time: 45 minutes

Servings: 4

This Roasted Butternut Squash and Grain Salad is the perfect combination of earthy, sweet, and tangy flavors.

Ingredients

For Salad

1 medium butternut squash, diced

1 cup farro, cooked and slightly cooled

1/2 small pomegranate, seeded (or 1/4 cup dried cranberries)

1 cup toasted pumpkin seeds

2 cups shaved Brussels sprouts

3 cups finely chopped kale

1 lemon, juiced and zested

2 tbsp olive oil

1 cup feta or shredded parmesan (optional)

Salt and pepper, to taste

 

For the Probiotic Pesto Dressing:

2 cups chopped parsley (about 1 bunch)

3 tbsp dill sauerkraut + 2 tbsp sauerkraut liquid

2 tbsp apple cider vinegar

2 cloves garlic

1 tbsp lemon zest

2 tbsp whole-grain mustard

1 tbsp nutritional yeast or parmesan cheese

2 tbsp honey, maple syrup, or your sweetener of choice

¼ cup olive oil or avocado oil

¼ cup toasted pumpkin seeds

½ tsp black pepper

Instructions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Cook the farro: Rinse 1 cup farro in cold water. In a medium pot, heat 1 tsp of oil over high heat, add the farro, and toast for 3-4 minutes until nutty. Add 3 cups of room-temperature water, bring to a simmer, and cook for 20-30 minutes or until tender.

Step 3

Roast the butternut squash: Toss diced butternut squash with 1-2 tbsp of olive oil, spread on a sheet pan, and roast for 25-30 minutes, until tender and caramelized. Feel free to add spices like turmeric or chili powder for an extra kick!

Step 4

Prepare the dressing: In a food processor or blender, combine all dressing ingredients and blend until smooth. Adjust seasoning as needed.

Massage the greens: In a medium bowl, massage the chopped kale and Brussels sprouts with 1 tbsp olive oil and the juice of 1 lemon for 1-2 minutes to soften the greens.

Step 5

Assemble the salad: In a large bowl, toss the cooked farro and massaged greens with the Probiotic Pesto Dressing until evenly coated.

Finish and serve: Add the roasted butternut squash, toasted pumpkin seeds, pomegranate seeds (or cranberries), and optional cheese. Drizzle with extra dressing if desired and enjoy!

Nutritional Facts

Serving Size: 1.5 cups

Calories Per Serving: 319 kcal

Total Fat	18 g
Saturated Fat	2.5 g
Trans Fat	0 g
Cholesterol	0 mg
Sodium	263 mg
Total Carbohydrate	38 g
Dietary Fiber	9 g
Sugars	10 g
Protein	8 g

Vitamin A	48 %
Vitamin C	178 %
Calcium	15 %
Iron	22 %
Potassium	23 %
Magnesium	26 %
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.