Butternut Squash, Arugula and Goat Cheese Quinoa

Vegetarian
Gluten Free
Very Healthy
Health score
97%
Butternut Squash, Arugula and Goat Cheese Quinoa
45 min.
4
492kcal
57.44%sweetness
100%saltiness
49.02%sourness
51.17%bitterness
56.1%savoriness
95.97%fattiness
0%spiciness

Ingredients

  • tablespoons olive oil divided
  •  butternut squash whole peeled chopped cut into ½ inch cubes ( 3 cups )
  • cup quinoa 
  • cups chicken stock see 
  • cups arugula ( 4 big handfuls)
  • tablespoons balsamic vinegar 
  • ounces goat cheese 
  • servings salt and pepper 
  • 0.5 cup walnuts toasted for garnish (optional )

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Preheat oven to 450F.
  2. Spray a cookie sheet with nonstick spray.
  3. Toss butternut squash with about 1 tbsp olive oil (possibly less, just enough to coat) and season with salt and pepper.
  4. Spread in one layer on cookie sheet.
  5. Roast butternut squash for 20-25 minutes, until fork tender.
  6. While squash is roasting, combine quinoa and water or stock in a saucepan. If using water, season with 1/2 tsp salt. Bring to a boil, lower heat, cover and simmer for 10-15 minutes, until liquid is absorbed.
  7. In a large bowl, combine cooked quinoa, butternut squash, arugula, 1 tbsp olive oil, balsamic vinegar and crumbled goat cheese. Season with a pinch more salt and pepper. Toss well to mix everything and wilt arugula.
  8. Serve immediately, garnished with toasted nuts, if desired.

Nutrition Facts

Calories492kcal
Protein12.85%
Fat42.04%
Carbs45.11%

Properties

Glycemic Index
25.5
Glycemic Load
1.05
Inflammation Score
-10
Nutrition Score
32.574782608696%

Flavonoids

Cyanidin
0.4mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.08mg
Kaempferol
8.72mg
Quercetin
1.98mg

Taste

Sweetness:
57.44%
Saltiness:
100%
Sourness:
49.02%
Bitterness:
51.17%
Savoriness:
56.1%
Fattiness:
95.97%
Spiciness:
0%

Nutrients percent of daily need

Calories:492.21kcal
24.61%
Fat:23.9g
36.76%
Saturated Fat:4.67g
29.22%
Carbohydrates:57.7g
19.23%
Net Carbohydrates:49.6g
18.04%
Sugar:8.24g
9.15%
Cholesterol:10.12mg
3.37%
Sodium:436.2mg
18.97%
Protein:16.43g
32.86%
Vitamin A:20683.4IU
413.67%
Manganese:1.85mg
92.37%
Vitamin C:43.56mg
52.79%
Magnesium:190.37mg
47.59%
Folate:175.11µg
43.78%
Copper:0.81mg
40.4%
Phosphorus:389.91mg
38.99%
Vitamin B6:0.7mg
35.06%
Potassium:1194.78mg
34.14%
Vitamin E:5.02mg
33.44%
Vitamin K:34.42µg
32.78%
Fiber:8.1g
32.42%
Vitamin B1:0.45mg
30.22%
Iron:4.67mg
25.92%
Vitamin B3:5.09mg
25.47%
Vitamin B2:0.37mg
21.88%
Calcium:190.1mg
19.01%
Zinc:2.47mg
16.49%
Vitamin B5:1.37mg
13.67%
Selenium:8.38µg
11.97%