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Lunch
Roasted Butternut Squash & Lentil Salad with Kale, Pomegranate & Feta
Dark-edged roasted squash, earthy lentils, and kale massaged in a sharp Dijon vinaigrette, scattered with salty feta, toasted pepitas, and pomegranate. The honey is gone from the dressing — the squash and pomegranate bring all the sweetness it needs — and lentils turn a side salad into a 20-gram-protein lunch that holds for days.
Roasted Butternut Squash & Lentil Salad with Kale, Pomegranate & Feta
Recipe Card
Roasted Butternut Squash & Lentil Salad with Kale, Pomegranate & Feta
Method: Sheet Pan·Cuisine: Mediterranean
Best Season
Fall & winter
Ingredients
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2 1/2 cups peeled, cubed butternut squash (3/4-inch cubes)
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3 tablespoons olive oil, divided
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1 teaspoon smoked paprika
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1/2 teaspoon ground cumin
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1/2 teaspoon kosher salt, divided
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1 cup dry green or brown lentils, rinsed (about 2 1/2 cups cooked)
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1 bay leaf
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7 oz curly or lacinato kale, stems removed, thinly sliced (about 6 packed cups)
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3 tablespoons red wine vinegar
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1 tablespoon lemon juice
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2 teaspoons Dijon mustard
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1/2 small shallot, minced
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1/2 cup crumbled feta
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6 tablespoons toasted pepitas
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6 tablespoons pomegranate arils
Instructions
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1
Heat the oven to 425°F. Toss the squash with 1 tablespoon of the oil, the paprika, cumin, and a pinch of salt, and spread it on a sheet pan with space between the cubes. Roast 25 to 30 minutes, flipping once, until the edges are dark and caramelized and a knife slides through.
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2
Meanwhile, cover the lentils and bay leaf with 3 inches of water, bring to a boil, and simmer 20 to 25 minutes, until tender but still holding their shape. Drain well, discard the bay leaf, and toss with a pinch of salt while warm.
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3
In a large bowl, whisk the remaining 2 tablespoons oil with the vinegar, lemon juice, Dijon, shallot, and the rest of the salt. Add the kale and massage it with your hands 1 to 2 minutes, until it darkens, softens, and shrinks by about a third.
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4
Add the warm lentils and squash and toss gently so the squash keeps its shape; the heat softens the kale a little more. Scatter the feta, pepitas, and pomegranate over the top, then taste and add a splash more vinegar if it wants brightness.
Meal Prep Tip
Dressed kale and lentils keep 4 days without going limp, which makes this a reliable make-ahead lunch. Pack the pepitas separately so they stay crunchy, and add the pomegranate and feta the morning you eat it.
Make It Yours
Budget or pantry-only
Use 2 (15 oz) cans of lentils, rinsed and drained, in place of dry. Saves 25 minutes but adds roughly 200 mg sodium per serving, so skip the salt on the lentils.
Plant-based
Leave out the feta and double the pepitas. Protein stays about level and saturated fat drops by about 2 g per serving.
Heartier
Add 3 oz shredded chicken per serving. Adds about 26 g protein and 140 calories without changing the carbs.
Lower-carb
Halve the lentils and squash and add 4 oz grilled chicken per bowl. Net carbs fall to about 17 g, close to low-carb range, while protein climbs past 45 g.
Lower-sodium
Use 1/4 cup feta and skip the salt in the dressing. Brings sodium down to about 350 mg per serving.
If you don't like kale
Use baby spinach or arugula, dressed just before serving rather than massaged. Nutrition is nearly identical, but leftovers won't keep past a day.
Nutrition
Per serving — estimate. No added sugar.
Calories
430
Net Carbs
29g
Total Carbs
45g
Fiber
16g
Protein
20g
Fat
22g
Saturated Fat
6g
Sodium
550mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
LunchPlant ProteinMake-aheadLentilsSheet PanMediterranean
Besides Sugar
Besides Sugar: Legume Fiber Slows Digestion
Lentils carry fiber and slowly digested starch that your body takes its time breaking down — about 16 grams of fiber per serving here. That slower digestion may help moderate the glucose rise after lunch, and research on legume-rich meals suggests the effect may carry into the next meal for some people. The vinegar in the dressing may nudge in the same direction.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
