Butternut Squash and Cranberry Couscous

Vegetarian
Vegan
Dairy Free
Health score
25%
Butternut Squash and Cranberry Couscous
35 min.
7
323kcal

Suggestions

Ingredients

  • 0.7 cup southern grove almonds toasted sliced
  • cups butternut squash diced peeled
  • 0.3 cup celery diced
  • 10 ounces reggano original couscous 
  • ounces southern grove cranberries dried
  • teaspoon stonemill essentials ground pepper black divided
  • tablespoons juice of lemon 
  •  lemon zest 
  • tablespoon carlini olive oil 100% pure
  • teaspoon stonemill essentials iodized salt divided
  • cups water divided

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 400 degrees F.
  2. In a medium bowl, toss butternut squash with 1 teaspoon olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper.
  3. Place on baking pan.
  4. Bake for 15 minutes or until tender.
  5. In a small bowl, rehydrate the dried cranberries by combining with 2 cups hot water. Soak for one minute.
  6. Drain.
  7. In a medium sauce pan, bring 2 cups water, 1/2 teaspoon salt and 1 tablespoon olive oil to a boil. Stir in couscous and cover, remove from heat, let stand 5 minutes.
  8. Remove cover, fluff and allow to cool for 10 minutes.
  9. In a large bowl, combine the couscous, butternut squash, cranberries and remaining ingredients.
  10. Serve at room temperature.

Nutrition Facts

Calories323kcal
Protein9.47%
Fat18.66%
Carbs71.87%

Properties

Glycemic Index
19.86
Glycemic Load
19.2
Inflammation Score
-10
Nutrition Score
15.986521684605%

Flavonoids

Cyanidin
0.34mg
Delphinidin
0.02mg
Catechin
0.11mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
0.44mg
Hesperetin
1.24mg
Naringenin
0.16mg
Apigenin
0.14mg
Luteolin
0.06mg
Isorhamnetin
0.23mg
Kaempferol
0.05mg
Myricetin
0.49mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:322.74kcal
16.14%
Fat:6.97g
10.73%
Saturated Fat:0.7g
4.38%
Carbohydrates:60.42g
20.14%
Net Carbohydrates:54.36g
19.77%
Sugar:17.16g
19.07%
Cholesterol:0mg
0%
Sodium:351.4mg
15.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.97g
15.93%
Vitamin A:8528.19IU
170.56%
Manganese:0.77mg
38.73%
Vitamin E:4.14mg
27.59%
Vitamin C:21.41mg
25.95%
Fiber:6.06g
24.24%
Magnesium:72.51mg
18.13%
Copper:0.29mg
14.51%
Vitamin B3:2.83mg
14.16%
Phosphorus:141.41mg
14.14%
Potassium:449.57mg
12.84%
Vitamin B1:0.17mg
11.37%
Vitamin B6:0.2mg
9.86%
Vitamin B5:0.94mg
9.38%
Vitamin B2:0.16mg
9.32%
Folate:37.16µg
9.29%
Calcium:82.65mg
8.26%
Iron:1.47mg
8.15%
Vitamin K:5.5µg
5.24%
Zinc:0.78mg
5.2%
Selenium:0.93µg
1.33%
Source:Allrecipes