Grilled Summer Squash, Corn & Kale Salad: A Fresh & Healthy Recipe with Creamy Sunflower Dressing
Embrace the vibrant flavors of the season with this incredibly light, fresh, and utterly delicious grilled squash, corn, and kale salad. Paired with a luscious, creamy sunflower seed dressing, this recipe is not just a feast for your taste buds but also a perfect choice for those sunny summer days when you want something nutritious yet satisfying. It’s the ideal blend of smoky grilled vegetables, crisp greens, and a unique, zesty dressing that will leave you feeling energized and completely delighted.
Why This Grilled Summer Salad is Your New Favorite
While the allure of a cool scoop of ice cream on a hot day is undeniable, summer also brings an abundance of incredible fresh produce that begs to be enjoyed. This grilled vegetable salad is the perfect antidote to heavier meals, offering a burst of flavor and a wealth of nutrients without weighing you down. It’s a versatile dish that easily transitions from a refreshing side to a hearty main course, making it a staple in any summer kitchen.
The inspiration for this particular recipe came from a Food & Wine magazine feature, and it has since become an absolute obsession. The combination of sweet corn, tender zucchini, and vibrant yellow squash, all kissed by the grill’s smoky char, creates an irresistible foundation. Tossed with robust kale and aromatic fresh dill, the salad is a symphony of textures and tastes even before the dressing is added. But it’s the creamy sunflower seed dressing that truly elevates this dish, transforming it into something extraordinary.
The Star of the Show: Creamy Sunflower Seed Dressing
What makes this salad truly stand out is its incredibly unique and complex sunflower seed dressing. Far from a typical vinaigrette, this creamy concoction adds a depth of flavor and a luxurious texture that is simply unforgettable. Made with toasted sunflower seeds, zesty lemon juice, pungent shallots and garlic, creamy Greek yogurt, and fresh dill, it’s a powerhouse of taste. The healthy fats from the sunflower seeds and olive oil contribute to its satisfying richness, while the lemon and dill keep it bright and fresh.
This dressing is so good, you’ll find yourself drizzling it over everything! We’ve enjoyed it with grilled chicken, crusty artisan bread, and even as a dip for fresh vegetables. The recipe yields a generous amount, ensuring you’ll have delicious leftovers to elevate other meals throughout the week. It’s a fantastic way to introduce healthy fats and unique flavors into your diet, moving beyond standard salad dressings.
Grilling Your Summer Vegetables to Perfection
Grilling the vegetables is key to this salad’s incredible flavor profile. The char from the grill adds a smoky sweetness that complements the fresh ingredients beautifully. Don’t be intimidated by grilling; it’s a simple process that yields fantastic results. Here’s how to get those perfect grill marks and tender-crisp vegetables:
- Choose the Right Squash: Both yellow squash and zucchini are excellent choices. Look for firm, unblemished vegetables of medium size. Slice them lengthwise into quarters for even grilling.
- Prepare the Corn: Fresh corn on the cob is ideal. You can grill it whole, then cut off the kernels, or remove the kernels first and lightly grill them in a grill basket or on a sheet of foil. Grilling the whole cob imparts a deeper flavor.
- Oil and Season Liberally: Before grilling, toss your squash and corn with a good quality olive oil, salt, and freshly ground black pepper. This prevents sticking and ensures a flavorful crust.
- Medium Heat is Key: Place the vegetables over medium heat on a preheated grill. You want enough heat to get a nice char without burning the vegetables before they soften.
- Watch for Char Marks: Cook for about 8-10 minutes, turning occasionally, until they are lightly charred on all sides and tender but still have a slight bite. This balance is crucial for texture.
- Cool Slightly: Once grilled, remove the vegetables from the grill and let them cool for a few minutes. This makes them easier to handle and cut.
Once cooled, roughly chop the grilled squash and carefully cut the corn kernels from the cobs. These smoky, sweet vegetables form the heart of your salad.
Assembling Your Perfect Summer Salad
With your grilled vegetables prepped and your irresistible dressing ready, assembling the salad is a breeze. The key is to toss everything together while still retaining the vibrant freshness of each component.
- Kale Prep: For this salad, roughly chopped kale works wonderfully. If using mature kale, you might want to gently massage it with a little olive oil and salt for a few minutes to soften it slightly and make it more palatable. Baby kale can be used directly.
- The Toss: In a large bowl, combine the chopped grilled squash, corn kernels, and fresh kale. Add a generous amount of the sunflower seed dressing and toss gently to ensure every piece is coated.
- Garnish for Freshness and Crunch: Finish the salad with an extra sprinkle of fresh dill and a tablespoon of sunflower seeds for added texture and a burst of herbaceous flavor.
- Serve Immediately or Store: This salad is wonderful served immediately, with additional dressing on the side for those who prefer more. Any leftovers can be stored in an airtight container in the refrigerator for a few days. The flavors actually meld and deepen over time, making it excellent for meal prep.
Making it a Meal: Serving Suggestions and Variations
While this grilled squash, corn, and kale salad is spectacular on its own as a side dish, it’s also incredibly versatile and can be easily transformed into a satisfying main course. Here are some ideas to make it a more substantial meal or to simply switch things up:
- Add Protein:
- Grilled Chicken or Steak: Slice grilled chicken breast or steak and serve alongside or on top of the salad.
- Fish: Flaked salmon or grilled white fish would be a fantastic pairing.
- Plant-Based Proteins: Roasted chickpeas, black beans, or grilled tofu can make this salad a complete vegetarian or vegan meal (ensure the dressing is dairy-free by substituting the Greek yogurt with a plant-based alternative).
- Incorporate Grains:
- Quinoa or Farro: Cooked and cooled quinoa or farro can be tossed into the salad for added fiber and substance.
- Couscous or Orzo: Lighter grains like couscous or orzo also work well.
- Flavor Variations:
- Herbs: Experiment with other fresh herbs like parsley, basil, or cilantro instead of or in addition to dill.
- Spices: A pinch of smoked paprika or a dash of chili flakes can add an interesting twist to the dressing or the grilled vegetables.
- Cheesy Touch: Crumbled feta or goat cheese would add a lovely tang and creaminess.
- Other Grilled Vegetables: Feel free to add other summer vegetables to the grill, such as bell peppers, asparagus, or cherry tomatoes on skewers.
This salad is destined to become a regular feature in your summer rotation, offering a fresh, healthy, and incredibly flavorful option for any meal.
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 & Wine.
Nutrition Information (per serving)
Carbohydrates: 14g,
Protein: 5g,
Fat: 19g,
Saturated Fat: 3g,
Cholesterol: 1mg,
Sodium: 222mg,
Potassium: 617mg,
Fiber: 2g,
Sugar: 6g,
Vitamin A: 3664IU,
Vitamin C: 67mg,
Calcium: 80mg,
Iron: 1mg
Have you tried this recipe?
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Tools for this recipe
Having the right tools can make all the difference in preparing this delicious salad efficiently. Here are some essentials that will help you achieve perfect results:
- Food Processor: Indispensable for creating the creamy sunflower seed dressing. It ensures all ingredients are well blended and emulsified.
- Grill or Grill Pan: Whether you have an outdoor grill or a stovetop grill pan, this is crucial for getting those beautiful char marks and smoky flavor on your squash and corn.
- Sharp Chef’s Knife: For easily quartering squash, cutting corn kernels from the cob, and chopping kale and other herbs.
- Large Mixing Bowl: Essential for tossing all the salad ingredients together with the dressing without making a mess.
- Whisk or Spatula: To ensure the dressing is fully combined and to scrape down the sides of the food processor.
- Cutting Board: A sturdy surface for all your chopping and slicing needs.
- Measuring Cups and Spoons: For accurate ingredient proportions, especially for the dressing.
Investing in good quality kitchen tools not only makes cooking more enjoyable but also helps in achieving consistent and delicious results every time. Happy cooking!