Roasted Squash & Lentil Kale Salad Is Packed with Gut-Healthy Veggies

This Roasted Squash & Lentil Kale Salad is packed with fiber and protein, and it’s as satisfying as it is healthy. The fiber in this salad will help feed the good bacteria in your gut, which benefits not only your digestive health, but also your immune health. This salad is sturdy enough to make ahead and divide into meal-prep containers—the extra time in the dressing will continue to tenderize the kale. Keep reading to find out the secret ingredient to add the perfect amount of sweetness to the dressing to balance out the savory flavors sans added sugar. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• Massaging the kale helps tenderize the fibrous leaves and makes them less bitter and easier to chew. Don’t be afraid to put some muscle into it—you can wear food-safe gloves if you want.
• Choose a bunch of kale with medium-size leaves that are dark green, soft and have crisp edges. The leaves will be more tender and have the best flavor.
• This salad recipe allows for a lot of substitutions: Try chopped cashews instead of pepitas, acorn squash instead of butternut, goat cheese instead of feta, and dried cherries instead of dried cranberries.
• The date is the secret ingredient that helps balance the acidity in the dressing without adding sugar.
• To make this salad meal-prep-friendly, divide the kale among 4 (32-ounce) Mason jars. Top with lentils, the roasted squash, ½ cup cranberries, ¼ cup pepitas and ⅓ cup feta. Drizzle with the remaining dressing. Store jars for up to 2 days in the refrigerator. To serve, empty a jar into a bowl; toss to combine.

Nutrition Notes

• Kale is known for being a source of antioxidants, which are good for overall health. It is also a source of fiber, which can help keep your gut bacteria fed and keep your digestive system running smoothly. 
• Butternut squash contains an antioxidant called beta carotene, which may be beneficial in improving and growing the good bacteria in your gut. 
• Lentils contain a special type of fermentable fiber called resistant starch, which resists digestion and helps provide food for your gut bacteria—this can help make your entire microbiome healthier. 
• In addition to being a source of fiber in this recipe, pepitas are a source of selenium, which is an antioxidant that may help improve bacterial imbalances in the gut.