Maple Squash Salad Recipe

Honey mustard is a dressing that I think everyone is aware of by now, and like it or not, it’s a popular one. And with that in mind, I decided to take those flavours and make a maple mustard dressing recipe. Then I realised that maple roasted squash is one of my favourite ways to eat it and what should have been a simple dressing recipe turned into this maple squash salad recipe instead. You’re welcome. I think? 

Before we start, I want to be very clear that the maple mustard dressing is purely inspired by honey mustard in terms of flavours. This isn’t a vegan alternative to regular honey mustard dressing. Here’s the thing, I hate the regular version. Mayonnaise is an ingredient I can’t stand, not just the vegan versions, my pre-vegan self was strictly no-mayo on everything. It’s a texture I can’t get on board with and a taste that does absolutely nothing to make that texture more palatable. I’m sorry if you like it and find that response a little too strong. But it is what it is.  

This dressing is a lot lighter, more like a maple mustard vinaigrette in terms of texture.  

With the vegetables, quinoa and nuts, this recipe is balanced and fairly filling, and could easily be served as a lunch or a lighter dinner option as we enter the warmer months.  The only downside to this maple squash salad recipe is that there are a few different components that need cooking/ prepping alone, so it’s quite hands on in terms of prep.

Suggested Recipe: Caramelised Squash Pizza Tarts

Nutritional information  

Due to the fact this recipe contains orange and green vegetables, you get a large variety of nutrients from each. Likewise, the quinoa is a high fibre carb that also doubles up as a protein source, and the nuts double up as a healthy fat and add a little extra protein two so this dish ticks every box in terms of a balanced meal. 

I’m going to break this down in terms of dressing and salad separately, but the recipe as a total provides the following:  

707 calories, 22g protein, 21g fibre, half oof your daily calcium, 8.1mg iron and the full RDA of each of the following 

• Magnesium  

• Vitamin K 
• Vitamin A (including retinol equivalent) 
• Vitamin C 

And at least 70% of the RDA of each of these vitamins/ minerals:  

• Vitamin E 

• Potassium  
• Vitamin B6 
• Vitamin B2 

This salad can serve 2-3 people as a main, depending on whether you want smaller lunch or larger dinner servings. The following is based on a two person dinner sized serving. 

Maple Mustard Dressing 

Each serving contains 214 calories, 5g of protein and a seventh of your daily calcium. 

Squash Salad  

The salad portion of this recipe, without dressing, contains 17g of protein, 21g of fibre, and a huge range of vitamins and minerals. Each serving provides the full recommended daily amount of vitamins A, C and K.  

You also get 20% of your daily zinc, 35% of your daily calcium 6.4mg of iron, half of your daily potassium and two thirds of your daily magnesium.  

As for other vitamins, this recipe contains 50% of the RDA of vitamin E, two thirds of your daily folate, half of your daily B6, 40% of your daily B1 and 20-30% of your daily B2, B3 and B5. 

Maple Squash Salad Recipe 

A fresh and healthy salad recipe with sweet and zesty salad dressing, a mix of protein sources and healthy fats to keep you satisfied for longer.  

This recipe is gluten free, dairy free and vegan. It does contain nuts and soy.  

5 from 1 vote

Print

Maple Squash Salad Recipe

A fresh and healthy salad recipe with sweet and zesty salad dressing, a mix of protein sources and healthy fats to keep you satisfied for longer.

Course Dinner, Lunch, Main Course, Salad

Cuisine American

Keyword Maple Mustard Dressing Recipe, Maple Squash Salad Recipe

Prep Time 15 minutes

Cook Time 45 minutes

Total Time 1 hour

Servings 2

Calories 707 kcal

Ingredients

Maple Squash

• 1 medium squash chopped into small cubes
• Few sprays of fry spray
• ¼ tsp harissa seasoning
• Dash of tamari
• ½ tsp maple syrup

Quinoa

• 100 g quinoa
• 300 ml vegetable stock

Vegetables

• 200 g tender stem broccoli chopped into 2 inch strips
• 30 g hazelnuts
• Chilli flakes to taste
• 1 tbsp tamari
• A bed of greens of your choice

Dressing

• 3 tbsp mustard
• 3 tbsp maple syrup
• 1 tbsp olive oil
• ½ tsp chilli powder
• Juice of half a lime

Instructions

1. Add the cubed squash to a roasting dish and toss in the remaining squash ingredients until evenly coated.
2. Place in the oven for 40-45 minutes until fully cooked and starting to crisp slightly around the edges.
3. Mix all of the dressing ingredients in a small dish or bowl, mix thoroughly before serving.
4. After the squash has been in approximately 10 minutes, start to prep the quinoa. Rinse your quinoa, then add it to a saucepan on low heat and lightly toast for 2 minutes or so, add the vegetable stock, cook uncovered until it reaches a slow rolling boil, then cover and cook for approximately 15 minutes until the quinoa is fully cooked and all of the water has evaporated. Set aside, still covered, for 10 minutes.
5. While the quinoa is cooling, prep the vegetables. Add heat a frying pan on medium heat, add a dash of water and the broccoli, cook for 3-4 minutes. Then toss in the chilli flakes and add the hazelnuts, lightly toast for 1-2 minutes, toss in the tamari, leave for a few seconds before removing from the heat.
6. Fluff the quinoa with a fork, then add all of your cooked components to a large salad bowl and toss in the dressing before serving the individual serving sized bowls.

Serve and enjoy!

Do you like the sound of this lighter maple mustard dressing recipe? How do you stand on the mayo situation?  

Until tomorrow, 

Sophie 

All nutritional information comes from Cronometer unless otherwise stated.

6