Healthy Fall Harvest Salad with Kale, Squash, Brussels Sprouts & Apples

This salad is a true celebration of fall—warm, hearty, and filled with flavor. It’s savory, salty, sweet, crunchy, and a little spicy if you want that extra kick. It’s also great for meal prep; the leftovers hold up beautifully for a few days.

Health Benefits

This salad is a perfect example of a balanced meal:

• Greens and roasted vegetables provide fiber, fullness, and micronutrients.

• Pumpkin seeds and olive oil offer healthy fats.

• Tofu sausage adds a complete plant-based protein.

• Apples and squash are nutrient-dense, whole-food carbohydrate sources.

Start with colorful vegetables and plants for a variety of nutrients, then build in the fats, protein, and carbs you need for balance. Feel free to substitute ingredients to make it your own!

Serves 4

Ingredients

Salad:

• 1 head kale or ½ bag chopped kale

• 1 bag arugula

• 1 teaspoon lemon juice

• 1 pound Brussels sprouts, trimmed and cut in half

• 2 delicata squash, seeded and sliced into ½-inch rings

• 1 tablespoon olive oil, divided

• 1 teaspoon garlic powder

• ¼ cup toasted pumpkin seeds

• 2 apples, chopped

• 1 batch tofu sausage (see below)

Dressing:

• ⅛ cup olive oil

• 1 clove garlic, grated

• 2 tablespoons Dijon mustard

• 1 tablespoon whole-grain mustard

• 2 teaspoons lemon juice

• 1 to 2 tablespoons apple cider vinegar 

• 2 teaspoons hot sauce or sriracha (optional)

• Salt and pepper to taste

Tofu Sausage:

• 1 block extra-firm tofu

• ¼ cup nutritional yeast

• 2 tablespoons tamari or soy sauce

• 1 teaspoon smoked paprika

• 1 teaspoon dried oregano

• 1 teaspoon garlic powder

• ½ teaspoon onion powder

• 1 teaspoon fennel seeds

• ⅛ teaspoon cayenne pepper (optional)

Directions:

1. Preheat the oven to 425°F (220°C).

2. Prepare the vegetables:

   • Spread Brussels sprouts and squash on separate baking sheets.

   • Drizzle each with olive oil, then season with salt, pepper, and garlic powder.

3. Roast for 25–30 minutes, flipping once or twice until tender and golden.

   • Squash may take a few minutes longer depending on thickness.

   • It’s fine if one tray finishes early—just let it cool slightly.

4. Prepare the tofu sausage (see below) while the vegetables roast.

5. Massage the kale: In a large bowl, add kale, lemon juice, and a pinch of salt. Gently massage with your hands until the leaves soften and darken.

6. Add arugula to the bowl with the kale.

7. Make the dressing: Whisk together olive oil, garlic, mustards, lemon juice, vinegar, and hot sauce (if using). Season to taste.

8. Assemble the salad:

• Toss the greens with the dressing until well coated.

• Add roasted vegetables, tofu sausage, chopped apples, and pumpkin seeds.

• Mix well and serve warm or at room temperature.

Tofu Sausage:

1. In a large bowl, combine nutritional yeast, tamari, and all seasonings.

2. Crumble tofu into bite-size pieces and toss until evenly coated.

3. Spread on a parchment-lined baking sheet.

4. Bake or air fry at 425°F for 15–20 minutes, flipping halfway through, until the tofu is browned and crispy.

Enjoy!