Low sodium fall salad (butternut squash, pomegranate seeds, pecans, and arugula)

This salad is light, but really comforting because of the warm flavors from the cinnamon, nutmeg and brown butter in the butternut squash. Best of all, it’s very low in sodium at just 26 mg per serving. Eat it as a light meal, or add some roast chicken and goat cheese for something a bit heartier and still pretty low sodium.



Servings: 4 entree sized salads, or 6 side salads

Sodium: 26 mg of sodium per entree sized salad

Time: 45 minutes


Dressing ingredients:

2 shallots, minced small

4 tsp unsalted mustard (or 1 tsp dry ground mustard)

2 tsp sugar

1/4 cup red wine vinegar

1/2 cup olive oil


Salad ingredients:

6 cups arugula or any other leafy green

4 cups cooked butternut squash (about half a large butternut squash)

1 cup pomegranate seeds (about half a large pomegranate)

1/2 cup toasted pecans (walnuts, almonds, pumpkin seeds, or sunflower seeds would also be great)

Fresh ground black pepper to taste


To make the dressing, combine all ingredients in a bottle and shake to blend. The dressing can be made ahead of time and will keep for up to a week in the refrigerator. Combine all salad ingredients in a large bowl and toss with dressing.


I like to serve the butternut squash just slightly warm, so I warm it up and toss it in last right before I'm going to serve the salad so it doesn't cook the greens.


This salad is pretty hearty by itself but it's so low sodium you can easily add some chicken and cheese (goat cheese would be so good) and make it even heartier and still very low sodium. Enjoy!

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