butternut, kale & spelt salad

Whether a main or as a side dish, this vibrant salad is nutritious, easy to make and really delicious! It's filled with butternut chunks, fresh kale, pearled spelt, sundried tomatoes, cranberries, herbs and a delicious tahini-mustard dressing.

I LOVE adding roasted vegetables to salads. Not only does the roasting of the vegetables bring out its natural sweetness, but it takes the salad to that next level. And the combination of the ingredients is so delicious!

This is one of those salads where you ask yourself why you don't eat roast veg salads more often.

Not only does it taste good, it is also good for your body.

INGREDIENTS

BUTTERNUT

Cut the butternut in bite size pieces and roast until cooked and starting to caramelise. I like taking mine normally until the edges almost burn.

Health benefits : Butternut is a source of powerful antioxidants, which includes vitamin C & E, and beta-carotene.

PEARLED SPELT

If you have not tried pearled spelt, it has a nutty flavour and is chewy in texture.

Health benefits: Good for your gut. A great source of Protein and Iron and high in Fibre, which helps lover cholesterol levels.

KALE

Kale is a good source of plant-based calcium. It is one of the most nutritious and healthiest plant foods and is loaded with all sorts of beneficial compounds. It is high in Vitamin A, Vitamin K, Vitamin C and Manganese, just to name a few.

It is loaded with powerful antioxidants which can help counteract oxidative damages (these are leading drivers of aging and many diseases.

TIP! Massaging the kale with a bit of olive oil will soften the texture with helps with the digestion of the kale.

SUNDRIED TOMATOES

Sundried tomatoes don't necessary contribute to the nutritional side of the meal, but they certainly add flavour.

CRANBERRIES

Although dried cranberries often have sugar added, they still have some health benefits and add a lovely sweet-tartness to the dish.

Health benefits from cranberries include helping treat constipation and help boost the immune system.

HERBS

Adding fresh herbs, adds more flavour and also increases the nutrient intake. Herbs may help manage and prevent diabetes, heart diseases and cancer.

LET'S NOT FORGET THE DRESSING

I could honestly eat the TAHINI & MUSTARD DRESSING with almost any savoury dish.

The sauce is a mixture of tahini (which is highly nutritious and rich in antioxidants), whole grain and Dijon mustard, lemon juice, garlic and salt & pepper to taste.

ALTERNATIVES

• You can replace the pearled spelt with quinoa or barley

• Replace the butternut with your pumpkin of choice

• Replace the sundried tomatoes for fresh or oven-roasted tomatoes

• Replace the kale with baby leave spinach

OPTIONAL ADD-ONS

• Crumble some vegan feta over the salad before serving.

OTHER SALADS YOU MIGHT ENJOY

perfect summer salad

vegan caesar salad

tomato & cannellini bean salad

BUTTERNUT, KALE AND SPELT SALAD WITH A MUSTARD-TAHINI DRESSING

Serves 4 - 6

Time: 50 min (including roasting time)

INGREDIENTS

FOR THE SALAD

• 2 handfuls fresh kale, washed and chopped

• 1 medium butternut, pealed, deseeded and cubed into bite size pieces

• 150g pearled spelt

• 5- 6 sundried tomatoes, chopped

• 2 - 3 tbsp cranberries

• 2 tbsp pumpkin seeds

• basil or parsley (optional)

• 1 - 2 tbsp olive oil

THE DRESSING

• 3 tbsp runny tahini

• 1 tbsp whole grain mustard

• 1 tsp Dijon mustard or more whole grain mustard

• 2 - 3 tbsp fresh lemon juice, or more to taste

• 4 - 5 tbsp cold water, or more as needed

• 1/2 tsp garlic granules

• sea salt to taste

• freshly ground black pepper to taste

INSTRUCTIONS

1. Preheat the oven to 200C.

2. Cut the butternut into cubes, drizzle with a bit of olive oil, mix thoroughly and transfer into an ovenproof baking tray.

3. Sprinkle with a bit of sea salt and bake in the oven for 30 - 35 min* or until soft and starting to caramelise. Once cooked, remove from the oven and set aside to cool.

4. In the meantime, cook the spelt as per cooking instructions. Once cooked, set aside to cool.

5. To make the dressing, add all the ingredients into a jar with a tightly sealed lid and shake vigorously until well combined. Taste and adjust as needed.

6. To make the salad, add the kale into a large salad bowl. Drizzle with a bit of olive oil and massage the kale using your hands. Massaging the kale will help digesting the kale easier.

7. Add the cooked spelt, herbs,

8. perfect summer salad (lycheesandleggings.com) sundried tomatoes, cranberries, pumpkin seeds and butternut pieces.

9. Drizzle with the dressing, but using only as much as needed.

10. Mix well and serve as a main or as a side.

* Cooking time will depend on the size of the pieces. Ovens may vary.

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