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Kale Butternut Squash Salad With Farro & Goat Cheese

November 6, 2020

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This post may contain affiliate links. Please see my disclosure policy

This kale butternut squash salad is made with delicious ingredients like farro, goat cheese, dried cranberries, and pumpkin seeds. It’s easy, healthy, and so satisfying!

overhead zoomed out photo of kale butternut squash salad with farro and goat cheese on a white plate

As soon as the weather cools down, I am all about hearty, satisfying salads packed with nutritious, seasonal ingredients. This kale butternut squash salad made with farro, dried cranberries, goat cheese, and pumpkin seeds ticks all those boxes!

This recipe can easily be enjoyed as a meal or as a side salad – serving 2 or 4, respectively. Because kale doesn’t get soggy like other leafy greens, it’s actually a great option to make in advance.

Whether you want to make a salad for your weekly meal prep, or a few hours early for a holiday dinner…this kale salad is a great option!

This kale butternut squash salad is vegetarian, with gluten-free, dairy-free, and vegan options provided in the recipe card.

I hope you love it as much as I do 🙂

closeup photo of kale butternut squash salad with farro and goat cheese on a white plate

Kale Butternut Squash Salad Ingredients

All you need to make this recipe are these 12 simple ingredients:

  • kale – curly or lacinato
  • butternut squash
  • farro
  • goat cheese
  • pumpkin seeds (pepitas)
  • dried cranberries
  • olive oil
  • cinnamon
  • garlic powder
  • lemon
  • salt
  • pepper
overhead photo of wood cutting board with small bowls of kale butternut squash salad ingredients

How To Massage Kale

To massage kale, you simply drizzle olive oil, lemon juice, and salt over your kale, and then really get in there with your hands and squeeze and massage it all together (similar to how you would knead dough).

Once done, cover the bowl of massaged kale and let sit in the fridge for about 30-60 mins.

Massaging dressing into kale helps to break down the tough fibres in the leafy green, making it much softer, tastier, and easier to digest. It also makes kale salad taste SOO much better compared to kale that hasn’t been massaged.

Seriously, you’ll never go back to those dry kale salads after trying them this way! 

overhead shot of grey baking sheet topped with roasted butternut squash

How To Cook Squash In The Oven

Start by preheating your oven to 400F.

Next, peel butternut squash with a vegetable peeler. Remove the seeds, and cut the squash into roughly 1-inch cubes.

Place cubed squash on a baking sheet and toss in olive oil, cinnamon, salt, and pepper. Transfer to the oven for 30 minutes, tossing halfway.

kale butternut squash salad with farro and goat cheese in a large white bowl

How To Cook Farro

I like to cook farro on the stovetop using the “pasta method.” Personally, I find this the easiest way to cook farro perfectly.

For more detailed directions, check out my post here: How To Cook Farro!

How Long Does Kale Salad Keep?

This massaged kale salad can be made in advance and stored in an airtight container for about 3 days in the fridge.

Kale holds up well and doesn’t go soggy like other leafy greens.

45 degree angle photo of kale butternut squash salad with farro and goat cheese on a white plate

Kale Nutrition Benefits

Just one cup of kale provides over 100% of your daily vitamin A (206%), vitamin K (684%), and vitamin C (134%) needs.

Kale is also a good source of other micronutrients like manganese, magnesium, potassium, calcium, copper, and vitamin B6.

That same cup provides 2 grams of dietary fibre, helping to keep your gut and heart happy.

In addition to micronutrients, kale is also loaded with antioxidants, which prevent cellular damage and provide a multitude of health benefits. Kale is truly a superfood!

overhead closeup photo of kale butternut squash salad with farro and goat cheese on a white plate

Butternut Squash Nutrition Benefits

Butternut squash is particularly high in micronutrients like:

  • vitamin A and vitamin C, with just one cup of cooked squash providing 457% and 52% of your daily needs, respectively!
  • vitamin E, magnesium, potassium, manganese, and multiple B vitamins.

It’s rich orange colour is thanks to the squash’s carotenoid content. Carotenoids (like beta-carotene) are plant pigments that have antioxidant properties, providing a host of health benefits.

Butternut squash is also an excellent source of dietary fibre, with one cup of cooked squash providing 7 grams.

Farro Nutrition Benefits

Farro is an ancient grain that’s a great source of:

  • Micronutrients, such as niacin (vitamin B3), magnesium, zinc, and iron
  • Dietary fibre – a 1/4 cup serving provides 5 grams (about 20% of your daily needs)!
  • Plant-based protein – the same 1/4 cup serving provides 6 grams
  • Antioxidants, like polyphenols and carotenoids
45 degree angle photo of half-eaten kale butternut squash salad on a white plate

More Easy, Healthy Salad Recipes

  • Grilled Kale Salad With Avocado, Lemon & Parmesan
  • Roasted Broccoli Salad With Cranberry, Farro & Feta
  • Crunchy Romaine Salad With Za’atar Dressing
  • Warm Prune Salad With Sweet Potatoes
  • Balsamic Roasted Beet Salad

Did you give this Kale Butternut Squash Salad Recipe a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

overhead zoomed out photo of kale butternut squash salad with farro and goat cheese on a white plate
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5 from 3 votes

Kale Butternut Squash Salad With Farro & Goat Cheese

This kale butternut squash salad is made with delicious ingredients like farro, goat cheese, dried cranberries, and pumpkin seeds. It's easy, healthy, and so satisfying!
Course Salad
Cuisine Mediterranean
Diet Vegetarian
Keyword butternut squash, dried cranberries, farro, goat cheese, kale, pumpkin seeds
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 2
Author Carrie Walder

Ingredients

  • 1 large bunch kale, curly or lacinato
  • 3 Tbsp olive oil (divided)
  • 1/2 a lemon, juice only
  • 1/2 tsp garlic powder
  • Salt + pepper, to taste
  • 1/2 cup farro, dry
  • 2 cups butternut squash, peeled + cut into 1/2-inch cubes
  • 1/2 tsp ground cinnamon
  • 1/4 cup goat cheese, crumbled
  • 3 Tbsp dried cranberries
  • 2 Tbsp pumpkin seeds (pepitas)

Instructions

  • Preheat oven to 400F and bring a large pot of water to a boil.
  • Remove kale leaves from stems before washing and drying. Place kale in a large salad/mixing bowl and drizzle 2 Tbsp olive oil, lemon juice, garlic powder, salt, and pepper overtop.
  • Using your hands, squeeze and massage the oil-lemon mixture into the kale, similar to how you would knead dough (about 1 minute). Cover the bowl and let sit while you cook the rest of the ingredients.
  • Cook farro in the pot of boiling water using the "pasta method" or according to package directions. Drain when done.
  • Place butternut squash cubes on a baking sheet and toss in remaining 1 Tbsp of olive oil, cinnamon, and salt. Transfer to the oven for 30 minutes, tossing halfway.
  • Once both farro and squash are cooked, add them to the massaged kale along with goat cheese, dried cranberries, and pumpkin seeds. Toss well, adding more salt + pepper if desired. Serve and enjoy!

Notes

*This recipe makes about 2 servings if eating as a full meal, or 4 servings if enjoying as a side salad.
*This massaged kale salad can be made in advance and stored in an airtight container for about 3 days in the fridge. Kale holds up well and doesn’t go soggy like other leafy greens.
*Farro is NOT a gluten-free grain. If you need to follow a GF diet, simply swap the farro with another whole grain like quinoa or brown rice.
*For a dairy-free/vegan version, simply omit the goat cheese or replace with a vegan alternative.
Did you make this recipe?Be sure to tag @walderwellness on Instagram. I love seeing your beautiful creations!

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pinterest graphic for kale butternut squash salad with farro and goat cheese recipe

This post may contain affiliate links. Please see my disclosure policy

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6 Comments
Filed Under: Appetizers, Bowls, Gluten-Free, Recipes, Salads, Vegetarian
Tagged With: cheese, kale, winter squash

Comments

  1. Sofia says

    November 24, 2020 at 8:00 pm

    5 stars
    Made this today and my whole family loved it!! It’s delicious 🤩💫💜 recommendation: I roasted the seeds from the butternut squash with olive oil and salt, and used instead of the pumpkin seeds! Game changer 💥

    Reply
    • Carrie Walder says

      November 25, 2020 at 9:44 am

      Hi Sofia!! I am so happy to hear you and your family enjoyed this one. OBSESSED with the fact that you roasted the butternut squash seeds instead of using the pumpkin seeds. That’s such a smart idea and also such a great way to reduce food waste. I 100% need to try that next time! Thanks so much for sharing your experience 🙂

      Reply
  2. Samar says

    December 28, 2020 at 2:05 pm

    5 stars
    Made this salad today and my husband and I loved it ! I used sweet potato instead of butter nut squash and it was just as yummy. It was also my first time massaging kale, never going back 😂 Carrie’s blog is one of my top go tos whenever I’m in need for recipe inspo. Never disappoints. THANK YOU!!

    Reply
    • Carrie Walder says

      December 30, 2020 at 8:37 am

      Hi Samar!! Thank you so much for the sweet comment – your kind words are so appreciated! And LOL YES – it’s impossible to go back once you’ve massaged kale hahaha. So happy you and your husband enjoyed this one. Wishing you a very happy start to the new year 🙂

      Reply
  3. Ashley says

    January 5, 2021 at 3:38 pm

    5 stars
    This salad is so good. I’ve made it a few times and it never disappoints! Super good as leftovers too.

    Reply
    • Carrie Walder says

      January 5, 2021 at 3:44 pm

      Thank you so much for sharing this, Ashley!! I’m so happy to hear you’ve been enjoying this one! Love that it makes good leftovers – the wonders of massaged kale haha. Wishing you a lovely start to the new year 🙂

      Reply

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About Me

Hi, I’m Carrie Walder, MS, RD! I’m a Registered Dietitian in both Canada and the United States. Here, and on my Instagram (@walderwellness), I share ways to add more whole foods into your everyday life in a simple, realistic, and nutritionally balanced way. Thanks so much for stopping by!

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