Roasted Squash and White Beans Salad

By: @mariehealthyhill Marie Hemphill

Welcome to a nourishing fall dish that perfectly balances seasonal flavors with superfood ingredients! This Seasonal Superfood Salad with Roasted Squash and White Beans is ideal for supporting wellness during the colder months. Featuring roasted butternut squash, protein-rich white beans, peppery arugula, and crunchy pecans, this salad is finished with a tangy mustard vinaigrette that brings all the flavors together. Whether enjoyed as a main or side dish, this salad is as delicious as it is nutritious.

Nutrition Highlights:

This salad offers a blend of healthy fats, fiber, protein, and antioxidants, making it ideal for anyone looking to add more superfoods into their diet while enjoying the warmth and flavor of seasonal ingredients.

Seasonal Guide:

• Butternut Squash: This vibrant winter squash is at its peak from early fall through winter. It’s full of natural sweetness and rich in vitamins A and C, making it a popular choice for hearty, cozy meals as the weather cools.
• Arugula: Fall is ideal for arugula, which thrives in cooler temperatures. This peppery green brings a fresh bite to the salad, balancing out the sweetness of the squash. It’s also packed with nutrients like vitamins K, A, and C.
• Pecans: Pecans are harvested in the fall, making them a perfect seasonal addition. These buttery nuts add a crunchy texture to the salad and bring a dose of healthy fats and antioxidants.
• Shallots: While shallots are available year-round, they’re traditionally harvested in late summer and early fall. Their mild, slightly sweet flavor pairs well with the other fall ingredients and adds a subtle depth to the salad.

Each of these ingredients is not only seasonally fresh but also packed with nutrients that support your wellness as the seasons change. Embracing these seasonal superfoods means you’re getting the best flavors and health benefits that autumn has to offer!

Ingredients

• 1 small butternut squash, peeled, seeded, and cubed
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 4 cups arugula
• 1 cup cooked white beans (such as cannellini or great northern)
• 1 shallot, thinly sliced
• 1/4 cup pecans, roughly chopped
• Optional: 1/4 cup Pecorino Romano, crumbled or shaved

Mustard Vinaigrette

• 1 tablespoon Dijon mustard
• 1 tablespoon whole grain mustard
• 2 tablespoons apple cider vinegar
• 4 tablespoons olive oil
• 1/2 teaspoon salt (to taste)

Directions:

1. Prepare the Roasted Squash: Preheat your oven to 400°F (200°C). In a mixing bowl, toss the butternut squash cubes with olive oil, salt, and pepper. Arrange the cubes in a single layer on a baking sheet and roast for 25–30 minutes, until they’re golden brown and tender.
2. Make the Vinaigrette: Whisk together Dijon mustard, whole grain mustard, and apple cider vinegar in a small bowl. Slowly drizzle in the olive oil while whisking continuously to form a thick, emulsified vinaigrette. Add salt to taste.
3. Assemble the Salad: In a large bowl, combine arugula, white beans, and sliced shallots. Add the roasted butternut squash and sprinkle with chopped pecans. Top with Pecorino Romano if desired.
4. Dress and Serve: Pour the mustard vinaigrette over the salad and toss gently to combine. Serve immediately to enjoy the fresh, nourishing flavors of the season.

Health Benefits and Fun Facts

• Butternut Squash: This vitamin A-rich vegetable supports eye health and immune function, providing a natural sweetness perfect for fall salads.
• White Beans: Packed with plant-based protein, white beans also provide fiber, supporting digestion and long-lasting energy.
• Arugula: This leafy green contains high levels of antioxidants and has a naturally peppery flavor, which pairs well with roasted vegetables.
• Pecans: Rich in healthy fats and essential minerals, pecans add satisfying crunch and nutrition to this dish.