Maple Cannellini Bean Salad with Baby Broccoli and Butternut Squash: A Delicious and Nutritious Recipe
This vibrant and flavorful Maple Cannellini Bean Salad with Baby Broccoli and Butternut Squash is a delightful combination of textures and tastes, perfect as a light lunch, a hearty side dish, or even a vegetarian main course. The sweetness of roasted butternut squash, the crispness of baby broccoli, and the creamy texture of cannellini beans are all brought together by a tangy and slightly sweet maple vinaigrette. This recipe is not only delicious but also packed with nutrients, making it a healthy and satisfying option for any time of year.
## Why You’ll Love This Salad
* **Flavorful and Versatile:** The combination of sweet, savory, and tangy flavors makes this salad incredibly appealing. It can be customized to your liking with different vegetables, herbs, and nuts.
* **Nutritious and Healthy:** This salad is packed with fiber, protein, and vitamins. Cannellini beans are a great source of plant-based protein and fiber, while butternut squash and baby broccoli are rich in vitamins and antioxidants.
* **Easy to Make:** With just a few simple steps, you can have this salad ready in under an hour. Most of the time is spent roasting the butternut squash.
* **Perfect for Meal Prep:** This salad holds up well in the refrigerator, making it an excellent choice for meal prepping. It can be enjoyed cold or at room temperature.
* **Impressive and Elegant:** The vibrant colors and textures of this salad make it a visually appealing dish that’s perfect for potlucks, gatherings, or even a special occasion.
## Ingredients You’ll Need
Here’s a list of the ingredients you’ll need to make this delicious Maple Cannellini Bean Salad:
* **Butternut Squash:** 1 medium butternut squash, peeled, seeded, and cubed.
* **Baby Broccoli:** 1 pound baby broccoli, trimmed and cut into florets.
* **Cannellini Beans:** 1 (15-ounce) can cannellini beans, rinsed and drained.
* **Red Onion:** 1/2 small red onion, thinly sliced.
* **Dried Cranberries:** 1/2 cup dried cranberries (optional, but adds a nice sweetness).
* **Toasted Pecans or Walnuts:** 1/2 cup toasted pecans or walnuts, chopped (for added crunch and flavor).
**For the Maple Vinaigrette:**
* **Maple Syrup:** 3 tablespoons pure maple syrup.
* **Olive Oil:** 3 tablespoons extra virgin olive oil.
* **Apple Cider Vinegar:** 2 tablespoons apple cider vinegar.
* **Dijon Mustard:** 1 tablespoon Dijon mustard.
* **Garlic:** 1 clove garlic, minced.
* **Fresh Thyme:** 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried).
* **Salt and Pepper:** To taste.
## Step-by-Step Instructions
Follow these simple steps to create this amazing salad:
**1. Prepare the Butternut Squash:**
* Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
* Peel, seed, and cube the butternut squash into approximately 1-inch pieces. Try to keep the pieces relatively uniform in size so they cook evenly.
* Place the cubed butternut squash on the prepared baking sheet. Drizzle with 1-2 tablespoons of olive oil, and sprinkle with salt and pepper. Toss to coat.
* Roast for 20-25 minutes, or until the squash is tender and slightly caramelized. Flip the squash halfway through cooking to ensure even browning.
* Remove the roasted squash from the oven and let it cool slightly.
**2. Prepare the Baby Broccoli:**
* While the butternut squash is roasting, prepare the baby broccoli. Wash the broccoli thoroughly and trim the ends.
* Cut the broccoli into smaller florets, if necessary. You want bite-sized pieces that are easy to eat.
* You can either steam the broccoli, blanch it, or roast it. Steaming or blanching will result in a brighter green color and a slightly softer texture. Roasting will give it a slightly charred and nutty flavor.
* **Steaming:** Steam the broccoli florets for 5-7 minutes, or until they are tender-crisp. Be careful not to overcook them, as they will become mushy.
* **Blanching:** Bring a pot of water to a boil. Add the broccoli florets and cook for 2-3 minutes, or until they turn bright green. Immediately transfer the broccoli to an ice bath to stop the cooking process. Drain well.
* **Roasting:** Toss the broccoli florets with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 10-15 minutes at 400°F (200°C), or until they are tender-crisp and slightly browned.
* Let the broccoli cool slightly.
**3. Prepare the Cannellini Beans and Red Onion:**
* Rinse the cannellini beans thoroughly under cold water. Drain them well.
* Thinly slice the red onion. If you find the red onion too strong, you can soak the slices in cold water for 10-15 minutes to mellow the flavor.
**4. Make the Maple Vinaigrette:**
* In a small bowl or jar, whisk together the maple syrup, olive oil, apple cider vinegar, Dijon mustard, minced garlic, and fresh thyme. Season with salt and pepper to taste.
* Make sure the vinaigrette is well combined before using it.
**5. Assemble the Salad:**
* In a large bowl, combine the roasted butternut squash, baby broccoli, cannellini beans, red onion, dried cranberries (if using), and toasted pecans or walnuts.
* Pour the maple vinaigrette over the salad and toss gently to coat all the ingredients. Be careful not to overmix, as this can cause the squash to break down.
* Taste the salad and adjust the seasoning as needed. You may want to add more salt, pepper, or a touch of maple syrup to balance the flavors.
**6. Serve and Enjoy:**
* Serve the Maple Cannellini Bean Salad immediately, or chill it in the refrigerator for later. The salad will keep well in the refrigerator for up to 3 days.
* Before serving, give the salad a gentle toss to redistribute the vinaigrette.
* Garnish with extra toasted pecans or walnuts and a sprig of fresh thyme, if desired.
## Tips and Variations
* **Add Greens:** For a more substantial salad, add a bed of baby spinach, arugula, or mixed greens.
* **Different Vegetables:** Feel free to substitute other vegetables, such as roasted sweet potatoes, Brussels sprouts, or beets.
* **Protein Boost:** Add grilled chicken, tofu, or tempeh for a protein boost.
* **Cheese:** A sprinkle of crumbled feta cheese or goat cheese would add a tangy and creamy element.
* **Herbs:** Experiment with different herbs, such as parsley, chives, or dill.
* **Spice it Up:** Add a pinch of red pepper flakes to the vinaigrette for a little heat.
* **Vinegar Options:** If you don’t have apple cider vinegar, you can use white wine vinegar or balsamic vinegar.
* **Sweetener Options:** If you don’t have maple syrup, you can use honey or agave nectar, but the flavor will be slightly different.
* **Make it Vegan:** Ensure that your Dijon mustard is vegan-friendly.
## Serving Suggestions
This Maple Cannellini Bean Salad is incredibly versatile and can be served in a variety of ways:
* **Lunch:** Enjoy a bowl of this salad as a light and healthy lunch.
* **Side Dish:** Serve it as a side dish alongside grilled chicken, fish, or tofu.
* **Potluck or Gathering:** This salad is perfect for potlucks and gatherings. It’s easy to transport and can be made ahead of time.
* **Vegetarian Main Course:** Add some grilled halloumi or a poached egg for a more substantial vegetarian main course.
* **With Grains:** Serve the salad over a bed of quinoa, farro, or brown rice for a complete and satisfying meal.
## Make-Ahead Instructions
This salad is a great option for meal prepping because it can be made ahead of time. Here’s how to prepare it in advance:
* **Roast the Butternut Squash:** Roast the butternut squash up to 3 days in advance and store it in an airtight container in the refrigerator.
* **Prepare the Baby Broccoli:** Steam, blanch, or roast the baby broccoli up to 2 days in advance and store it in an airtight container in the refrigerator.
* **Make the Maple Vinaigrette:** Prepare the vinaigrette up to 1 week in advance and store it in a jar in the refrigerator. Be sure to shake it well before using.
* **Assemble the Salad:** When you’re ready to serve, combine the roasted butternut squash, baby broccoli, cannellini beans, red onion, and dried cranberries (if using) in a large bowl. Pour the vinaigrette over the salad and toss gently to coat. Add the toasted pecans or walnuts just before serving to maintain their crunch.
## Nutritional Information (Approximate)
* Calories: Approximately 350-400 per serving (depending on the amount of dressing and toppings).
* Protein: 12-15 grams
* Fiber: 8-10 grams
* Fat: 20-25 grams
* Carbohydrates: 35-40 grams
*Note: This is an estimate and can vary based on specific ingredients and portion sizes.*
## Enjoy Your Delicious and Healthy Salad!
This Maple Cannellini Bean Salad with Baby Broccoli and Butternut Squash is a delightful and nutritious dish that’s sure to become a favorite. With its vibrant flavors, textures, and colors, it’s a feast for the senses. Whether you’re looking for a light lunch, a hearty side dish, or a vegetarian main course, this salad is a perfect choice. So, gather your ingredients, follow the simple steps, and enjoy a delicious and healthy meal!
## More Recipes to Try
If you enjoyed this recipe, here are a few other salads you might like:
* Roasted Sweet Potato and Quinoa Salad with Maple-Dijon Dressing
* Brussels Sprouts Salad with Cranberries and Pecans
* Beet and Goat Cheese Salad with Balsamic Glaze
* Broccoli Salad with Bacon and Cheddar
## Share Your Creation
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