Grilled Squash, Corn, and Kale Salad: A Refreshing & Healthy Summer Recipe with Creamy Sunflower Dressing
When summer arrives, so does the craving for light, fresh, and vibrant meals that make you feel good inside and out. This Grilled Squash, Corn, and Kale Salad is the embodiment of everything we love about summer eating: it’s incredibly delicious, brimming with seasonal produce, and perfectly in sync with those days spent enjoying the sunshine. With its blend of tender grilled vegetables and a uniquely creamy sunflower seed dressing, this salad is destined to become a staple in your warm-weather cooking rotation.
Embracing Summer’s Bounty: Fresh Flavors, Healthy Choices
Let’s be honest, while summer treats like ice cream are a joy, maintaining a balanced diet is also a priority for many. The beauty of summer produce is that it makes healthy eating effortless and exciting. From crisp greens to sweet corn and versatile squash, the season offers an abundance of ingredients that are as flavorful as they are nutritious. This salad celebrates that abundance, proving that you can indulge in truly satisfying meals without compromising your health goals. It’s the kind of dish that makes you do a happy dance with every bite!
My love affair with this particular salad began last month when I stumbled upon it in a Food and Wine magazine. The concept immediately captivated me: the irresistible char of grilled zucchini, yellow squash, and corn, combined with the earthy goodness of kale and the bright aroma of fresh dill. It sounded like a symphony of summer flavors, and I knew I had to recreate it.
The Star of the Show: Creamy Sunflower Seed Dressing
What truly elevates this salad from good to extraordinary is the creamy sunflower seed dressing. The idea of using sunflower seeds as a base for a dressing was incredibly intriguing and promised a unique complexity that typical vinaigrettes lack. And let me tell you, it delivered beyond all expectations! This dressing is rich, nutty, tangy, and boasts a wonderfully smooth texture that coats every ingredient beautifully. It’s so good that we’ve been enjoying the generous leftovers with everything imaginable, from perfectly grilled chicken to crusty artisan bread.
Why Grilling Makes All the Difference
Grilling the squash and corn isn’t just a cooking method; it’s a flavor enhancer. The high heat creates a beautiful char on the vegetables, bringing out their natural sweetness and adding a smoky depth that can’t be achieved otherwise. Zucchini and yellow squash become tender with slightly caramelized edges, while the corn kernels burst with juicy flavor. This simple step transforms ordinary vegetables into something truly special, forming the backbone of this incredible salad.
The Nutritional Powerhouse: Kale
Beyond its delicious taste, this salad is packed with nutrients. Kale, a well-known superfood, contributes a wealth of vitamins, minerals, and antioxidants. When paired with the vibrant summer squash and sweet corn, it creates a balanced and satisfying meal that will keep you feeling energized. Plus, the sunflower seeds in the dressing provide healthy fats and protein, making this salad a truly wholesome choice.
Making it a Meal or a Standout Side
This grilled squash, corn, and kale salad is robust enough to shine as a main course on its own, especially if you’re looking for a lighter, plant-forward meal. However, its versatility means it also makes an outstanding side dish for almost any summer gathering. Imagine serving it alongside grilled steak, pan-seared salmon, or succulent chicken – the fresh flavors provide a perfect counterpoint to richer proteins. For an even heartier main, consider adding a grain like quinoa or farro, turning it into a complete and utterly delicious meal.
Tips for Perfect Grilling and Dressing
- Evenly Grilled Veggies: Cut your squash into uniform pieces to ensure they cook evenly. A medium-hot grill is key for achieving that perfect char without overcooking the inside.
- Toasting Sunflower Seeds: Don’t skip toasting the sunflower seeds for the dressing! This step deepens their nutty flavor and aroma, which is crucial for the dressing’s complexity. Keep an eye on them to prevent burning.
- Massaging Kale: If using mature kale, gently massage it with a tiny bit of olive oil and salt for a few minutes before adding other ingredients. This softens the leaves and makes them more palatable. Baby kale, as used in this recipe, usually doesn’t require this step.
- Dressing Consistency: Adjust the amount of water in the dressing to reach your desired consistency. You want it creamy but pourable.
Creative Variations to Try
While the recipe as written is perfection, feel free to customize it based on your preferences or what you have on hand:
- Additions: Cherry tomatoes, crumbled feta cheese, sliced avocado, or thinly sliced red onion would all make excellent additions.
- Herbs: Experiment with other fresh herbs like parsley, cilantro, or a touch of mint for a different flavor profile.
- Spice it Up: A pinch of red pepper flakes in the dressing or sprinkled over the salad can add a delightful kick.
- Protein Boost: For a quick lunch, top a bowl of this salad with a fried egg or a handful of chickpeas.
I’m confident this Grilled Squash, Corn, and Kale Salad with Creamy Sunflower Seed Dressing will quickly find a permanent spot in your summer menu. It’s simple to prepare, incredibly flavorful, and beautifully showcases the best of seasonal produce. Give it a try – you won’t be disappointed!
Grilled Squash, Corn, and Kale Salad
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Ingredients
For the sunflower dressing:
- ⅓ cup toasted shelled sunflower seeds , see Note
- ½ shallot , roughly chopped
- 1 clove garlic , roughly chopped
- 2 tablespoons lemon juice
- ¼ cup plain greek yogurt
- ¼ cup water
- 1 tablespoon fresh dill
- ½ teaspoon coarse salt , plus more to taste
- ⅓ cup olive oil
For the salad:
- 2 yellow squash , quartered lengthwise
- 2 zucchini squash , quartered lengthwise
- 2 ears corn
- 2 tablespoons olive oil
- Salt and pepper
- 3 cups kale , roughly chopped (I used baby kale)
- 1 tablespoon fresh dill
- 1 tablespoon sunflower seeds
Instructions
To make the dressing:
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Add the sunflower seeds, shallot, garlic, lemon juice, yogurt, water, dill and salt to a food processor and pulse until just slightly chunky. With the processor running, add the olive oil. Taste and adjust seasoning as needed.
To assemble the salad:
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Drizzle the yellow squash, zucchini squash, and corn with the olive oil and season with salt and pepper. Place on a grill over medium heat and cook until lightly charred on all sides, about 8-10 minutes.
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Remove from the grill and let cool slightly. Roughly chop the squash and cut the corn kernels from the cob.
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In a large bowl toss together the grilled squash, corn, kale, and some of the sunflower seed dressing. Top with the dill and sunflower seeds. Serve with additional dressing on the side. Store any leftovers in the fridge.
Notes
Recipe adapted from Food and Wine.