Your Perfect Fall Superfood Salad

Ward off cancer, colds, and flu with the nutrient-dense, seasonal produce in this fall salad.

By Amy Ahlberg


Autumn Freekeh Salad with ‘Ruby Streaks’ Mustard Greens, Delicata Squash, and PomegranateAutumn Freekeh Salad with ‘Ruby Streaks’ Mustard Greens, Delicata Squash, and Pomegranate

Courtesy of chef Sisha Ortuzar of Riverpark

Serves 4


  • 2 cups diced delicata squash
  • Olive oil
  • Salt
  • Black pepper
  • 1 cup uncooked freekeh
  • 1/2 onion, roughly chopped
  • 1/2 carrot, roughly chopped
  • 1 celery stalk, roughly chopped
  • 1 bay leaf
  • 5 sprigs thyme
  • 1 clove garlic, smashed
  • 2 cups loosely packed ‘Ruby Streaks’, or any mustard green
  • 1 cup loosely packed parsley leaves
  • 1/4 cup pomegranate seeds
  • 1/4 cup pumpkin seeds, toasted
  • Lemon juice
  • Pickled Red Onions (recipe below)



1. Preheat the oven to 300°F.

2. In an oven-safe pan, cook the squash for a few minutes with a little olive oil and season with salt and pepper. Place the pan in the oven and roast the squash for 20 minutes, or until tender.

3. In a pot, lightly toast the freekeh with a little olive oil, then add the onion, carrot, celery, bay leaf, thyme, and garlic. Toss and cook for just a couple of minutes to open up the flavors of the onion, carrot, and celery mixture. Add 2 cups water, bring to a boil, and then lower the heat to a simmer.

4. When the freekeh is cooked through but still has a nice bite, drain the excess water and chill.

5. To prepare the salad, toss the freekeh with olive oil and lemon juice to taste. Add the ‘Ruby Streaks’, parsley, roasted delicata squash, pomegranate, and pumpkin seeds. Toss again, season with salt, and add more olive oil and lemon juice if needed. Top with Pickled Red Onions.

Pickled Red Onions

  • 1 1/4 cups red wine vinegar
  • 1/4 cup sugar
  • 1 teaspoon curry powder
  • 1 teaspoon black peppercorns
  • 1 teaspoon fennel seeds
  • 1 teaspoon coriander seeds
  • 1 small red onion, sliced



In a saucepan, combine the vinegar, 1/2 cup water, sugar, and spices and bring to a boil. Remove from the heat, add the onion slices, and stir. Set aside to cool, stirring occasionally. Makes about 3 cups, and keeps well for up to 2 weeks if refrigerated.


Find more great recipes for healthy garden produce.