Butternut squash salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
94%
Butternut squash salad
65 min.
4
323kcal

Suggestions


If you're looking for a delicious and nutritious dish that will excite your taste buds, look no further than this vibrant butternut squash salad! With its stunning mix of flavors and textures, this salad serves as a perfect accompaniment to any meal, or as a satisfying main dish in its own right. Imagine the sweet, nutty taste of roasted butternut squash combined with the hearty nuttiness of wild and brown rice, the earthy notes of Puy lentils, and the delightful crunch of pumpkin seeds. It’s a symphony of tastes that your palate will thank you for!

Not only is this salad a feast for the senses, but it's also a powerhouse of nutrition, making it an excellent choice for those seeking a healthy yet filling option. With a fantastic health score of 94, this vegetarian, vegan, gluten-free, and dairy-free dish caters to a wide range of dietary needs while ensuring everyone can enjoy a wholesome meal. The added burst of sweetness from dried cranberries and the zesty brightness from fresh lemon juice elevate this dish, making every bite enjoyable.

In just 65 minutes, you can prepare this delightful salad, which serves four people. Whether you're looking for a side dish to complement your evening dinner or a nourishing lunch to power through your day, this butternut squash salad is sure to become a beloved recipe in your kitchen. Don’t miss out on the opportunity to bring this flavorful, nutritious dish to your table!

Ingredients

  •  butternut squash diced peeled deseeded
  • tsp olive oil 
  • 50 brown rice wild
  • 50 lentils 
  • head broccoli cut into florets
  • 50 cranberries dried
  • 25 pumpkin seeds 
  •  juice of lemon 

Equipment

  • baking sheet
  • oven

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Spread the squash over a large baking sheet, drizzle over the oil and bake for 30 mins or until tender.
  3. Meanwhile, cook the rice and lentils in boiling salted water for 20 mins, adding the broccoli for the final 4 mins of cooking.
  4. Drain well, then stir in the cranberries and pumpkin seeds with some seasoning.
  5. Add the squash, pour over the lemon juice and serve.

Nutrition Facts

Calories323kcal
Protein14.09%
Fat17.08%
Carbs68.83%

Properties

Glycemic Index
25.19
Glycemic Load
7.34
Inflammation Score
-10
Nutrition Score
34.043913074162%

Flavonoids

Cyanidin
0.08mg
Delphinidin
0.01mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
1.22mg
Kaempferol
11.92mg
Myricetin
0.39mg
Quercetin
5.55mg

Nutrients percent of daily need

Calories:322.89kcal
16.14%
Fat:6.68g
10.28%
Saturated Fat:1.15g
7.16%
Carbohydrates:60.62g
20.21%
Net Carbohydrates:47.53g
17.28%
Sugar:16.32g
18.13%
Cholesterol:0mg
0%
Sodium:60.12mg
2.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.41g
24.82%
Vitamin A:20879.66IU
417.59%
Vitamin C:178.63mg
216.52%
Vitamin K:159.86µg
152.25%
Manganese:1.48mg
74.19%
Fiber:13.09g
52.35%
Folate:154.01µg
38.5%
Magnesium:151.49mg
37.87%
Potassium:1238.26mg
35.38%
Vitamin B6:0.64mg
31.78%
Vitamin E:4.62mg
30.8%
Phosphorus:273.86mg
27.39%
Vitamin B1:0.37mg
24.5%
Iron:4.2mg
23.35%
Vitamin B3:4.15mg
20.73%
Vitamin B5:1.89mg
18.91%
Calcium:177.85mg
17.78%
Copper:0.34mg
16.86%
Vitamin B2:0.23mg
13.82%
Zinc:1.66mg
11.08%
Selenium:5.41µg
7.72%