Healthy Dish: Winter Squash and Kale Salad



Posted on December 6, 2013 at 3:15 PM

Updated Friday, Dec 6 at 3:27 PM

Winter Squash and Kale are the super food stars of this bright and colorful salad.  You’ll get a healthy dose of vitamin A and C as well as complex carbohydrates that offer an anti-inflammatory,  anti-oxidant boost.

Bastyr University’s Ellie Freeman walks us through this simple and delicious Healthy Dish.

Delicata Squash, Kale and Tofu Curry

Delicata Squash is a seasonal specialty because the skin can easily be eaten and actually adds to the flavor and texture of this dish. Combined with the white miso and the red curry paste, there is no doubt you won’t fall in love with Delicata Squash!

Prep Time: 40 minutes
Yield: 4 servings

12 ounces Delicata squash (or about 1 large squash)
1/4 cup olive oil
1/4 cup white miso
1 tablespoon Red Thai curry paste
8 ounces extra-firm tofu, cut into small cubes
2 tablespoons lemon juice, freshly squeezed
1 bunch kale, tough stems removed, chopped
1/2 cup pumpkin seeds, toasted
½ cup cilantro, roughly chopped

Preheat the oven to 400°.

Cut the Delicata squash in half lengthwise and use a spoon to clear out all the seeds. Cut into 1/2 inch thick half-moons.

In a medium bowl, whisk together olive oil, miso, and curry paste. Combine the tofu, and squash in a large bowl with 3/4 of the miso-curry paste. Use your hands to toss well, then turn the vegetables onto a rimmed baking sheet, and arrange in a single layer.
Roast for 15-20 minutes or until everything is tender and browned.

In the meantime, whisk the lemon juice into the remaining miso-curry paste, and stir mixture into the kale until coated.

Toss the roasted vegetables gently with the kale, pumpkin seeds, and cilantro. Serve family style in a large bowl or on a platter.

Ellie Freeman can be found at