#Disclosure: This year I am serving as a Brand Ambassador for the Arkansas Soybean Promotion Board. All opinions are my own. #ARSoyStory #ARSoySupper #themiraclebean
This salad bowl is a nutritional powerhouse, y’all. Even more than that, it’s a flavor powerhouse which makes me happy! Happy! And doesn’t it just look like Fall in a bowl?Quinoa + black soybeans + roasted butternut squash + kale. Individually, these are some of our favorite foods. Together, they are absolutely lip-smackin’ good!
I know you’ve seen how much I love edamame, immature soybeans, but I really enjoy black soybeans as well. I use Eden Organic Black Soybeans (no salt added) rather than black beans in this salad. Because they provide all 9 essential amino acids, soybeans are considered to be a complete protein. They also provide 49% of our recommended daily value of iron and are considered to be an excellent source of several other nutrients as well. In addition, soybeans are full of both soluble and insoluble fibers.
The Sesame-Soy Vinaigrette used to dress the salad provides all the sodium needed as far as I’m concerned so I don’t add additional salt. Plus, Hubs likes to salt his salt so I typically avoid adding salt any time I can. You do what you can, right? The dressing is easily made ahead and will keep several days. Since I’m a light dressing person, I usually just let everyone add their own rather than dressing the salad as a whole.
Through my work with the Arkansas Soybean Promotion Board, I’ve gotten to showcase our industry over the past year and have learned so much. You know I love promoting Arkansas products, producers and farmers. In 2017, according to the University of Arkansas Cooperative Extension Service, Arkansas harvested 3.5 million acres of soybeans, ranking 10th in the nation in production. I’d say that’s pretty doggone impressive!
“Used to complement and enhance many food products, soy provides a high-quality source of protein with very little saturated fat. For twelve years, the American Heart Association has recognized soy foods for their role in an overall heart-healthy diet. Experts recommend two to three servings of soy foods daily, which can:
- Reduce risk of heart disease
- Manage Diabetes and weight
- Prevent certain cancers, like breast cancer and prostate cancer
- Protect against osteoporosis
- Alleviate menopausal symptoms (https://www.themiraclebean.com/soy-at-home/health-benefits/)”
Black soy beans and black beans are not the same. For a good comparison of the two check out the nutritional analysis of both.
Quinoa, known as the mother of all grains, has the best amino acid profile of all grains. It’s heart healthy, rich in fiber and low in fat. While I personally love quinoa, if you’re not a fan, substitute Riceland Long-Grain Brown Rice or another whole grain such as farro or even sorghum. Be sure to toast both slightly before cooking, however, to increase the nutty taste.
I like roasted butternut squash but you could also use pumpkin, sweet potatoes or acorn squash as well. This is really a flexible dish, so make it you’re own. Garnish with cubes of fresh avocado, shredded carrots and crumbled feta.
Roasted Butternut Squash, Quinoa, Kale and Black Soybean Salad Bowl
Ingredients
Salad Bowl
- 3 cups peeled, and cubed butternut squash, sweet potatoes or pumpkin
- 1 Tablespoon vegetable oil
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon fresh oregano leaves, minced or 1/2 teaspoon ground oregano
- 1/2 teaspoon smoked chipotle chili powder
- 1 cup dry quinoa
- 1 1/2 cups water
- 4 cups coarsely shredded, massaged kale
- 3/4 - 1 cup dried, cranberries (according to your tastes)
- Apple cider (or water) to cover dried cranberries
- 2/3 cup crumbled feta
- 1 can black soybeans, rinsed and drained
- 1 - 2 avocados, cubed just before serving
- 3/4 - 1 cup pepitas, toasted
Vinaigrette
- 1/3 cup rice vinegar (not seasoned)
- 2 1/2 Tablespoons soy sauce
- 1/4 cup packed brown sugar or 2-3 Tablespoons honey (to taste)
- 1/2 teaspoon grated fresh ginger (fresh is best)
- 1 1/2 teaspoons minced shallots
- 2 teaspoons Asian Chili-Garlic Paste (to taste)
- 1 Tablespoon toasted sesame oil
- 1/2 cup vegetable oil
- 2 teaspoons sesame seeds, toasted (preferably black)
Instructions
Salad
- Preheat oven to 425 degrees.
- Rinse and peel butternut squash, removing seeds and cutting the pieces into 1/2-inch cubes.
- In a medium bowl, toss squash cubes with 1 Tablespoon vegetable oil, garlic powder, onion powder, oregano and chipotle powder until thoroughly coated.
- Line a baking sheet with parchment paper and spread squash cubes out in a single layer; roast for about 25-30 minutes, watching carefully and turning mid-way through cooking time.
- While squash is roasting, rinse and drain quinoa. Bring a large saucepan to medium heat and toast quinoa to get rid of any excess water and give a nutty taste to the quinoa.
- Add water to quinoa and prepare according to package directions. Quinoa should be fluffy and all liquid absorbed. Fluff with a fork, cover and set aside to cool to room temperature.
- While quinoa is cooking, soak dried cranberries in apple cider to hydrate; drain before using.
- Place kale in a large bowl and massage with hands for several minutes to soften and tenderize it; combine kale with rinsed and drained black soybeans. Set aside in the refrigerator until time to prepare salad bowls.
Vinaigrette
- In a medium bowl, whisk together vinaigrette ingredients, except oil and sesame seeds, until sugar is completely dissolved. Slowly whisk in vegetable oil until emulsified. Stir in sesame seeds.
- Vinaigrette can be stored in a covered container (I use a canning jar.) for 2-3 weeks.
- In a skillet, toast pepitas watching carefully to avoid burning.
Salad Bowls
- In a large bowl, toss together kale, squash and cranberries. Stir in quinoa. Drizzle salad with desired amount of dressing, tossing to combine.
- Divide salad among individual salad bowl. Top with avocado cubes, pepitas and crumbled feta.
- Pass remaining vinaigrette for those who might want to add more.
