Fruit & nut butternut squash quinoa

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Fruit & nut butternut squash quinoa
40 min.
4
680kcal

Suggestions


Introducing a vibrant and wholesome dish that beautifully marries the rich flavors of roasted butternut squash with the nutty goodness of quinoa! Our Fruit & Nut Butternut Squash Quinoa is not only a feast for the eyes but also a nutritious delight that fits perfectly into your vegetarian and gluten-free lifestyle.

Imagine the sweet, caramelized bites of butternut squash and onions, harmoniously blended with fluffy quinoa, crunchy almonds, and creamy yogurt sauce, all drizzled with a hint of tahini and fresh lemon juice. Each mouthful bursts with textures and flavors, making this dish a satisfying main course for lunch or dinner, whether you're entertaining guests or simply enjoying a cozy meal at home.

Being exceptionally healthy, this recipe boasts an impressive health score of 100, made with clean, wholesome ingredients that nourish your body. With a captivating balance of protein, healthy fats, and complex carbohydrates, this meal is sure to energize your day. Plus, it’s wonderfully easy to whip up in just 40 minutes!

Create a colorful plate and let the aroma of mint and spices fill your kitchen, inviting everyone to gather around the table. This Fruit & Nut Butternut Squash Quinoa is not just a meal; it’s an experience that tantalizes the taste buds and warms the heart!

Ingredients

  •  butternut squash peeled cut into small dice
  •  onion cut into thin wedges
  • tbsp olive oil for drizzling plus a little extra
  • 200 quinoa 
  • tbsp yogurt 
  • tbsp tahini 
  •  juice of lemon 
  • 85 almonds flaked toasted
  • 85 pistachios shelled
  • 10  apricot dried sliced
  • handful mint leaves roughly chopped

Equipment

  • bowl
  • oven

Directions

  1. Heat oven to 220C/200C fan/gas
  2. Toss the squash and onions with 2 tbsp oil in a large shallow roasting tin. Season and roast for about 30 mins, shaking the tin once or twice, until the veg is tender.
  3. Cook the quinoa following pack instructions. When cooked, run under cold water and thoroughly drain.
  4. Stir together the yogurt, tahini, most of the lemon juice and some seasoning to make a sauce.
  5. Mix the quinoa with the nuts, dried apricots, mint and some seasoning in a large bowl, then add the remaining lemon juice, drizzle with a little oil and stir well. Scatter over the squash-onion mix and serve with the yogurt sauce.

Nutrition Facts

Calories680kcal
Protein11.37%
Fat41.65%
Carbs46.98%

Properties

Glycemic Index
26.85
Glycemic Load
5.86
Inflammation Score
-10
Nutrition Score
40.973043560982%

Flavonoids

Cyanidin
2.08mg
Catechin
1.03mg
Epigallocatechin
0.99mg
Epicatechin
0.3mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.73mg
Hesperetin
1.19mg
Naringenin
0.19mg
Apigenin
0.07mg
Luteolin
0.15mg
Isorhamnetin
3.32mg
Kaempferol
0.44mg
Myricetin
0.02mg
Quercetin
11.58mg

Nutrients percent of daily need

Calories:679.67kcal
33.98%
Fat:33.29g
51.22%
Saturated Fat:4.08g
25.48%
Carbohydrates:84.5g
28.17%
Net Carbohydrates:69.73g
25.36%
Sugar:20.81g
23.12%
Cholesterol:2.6mg
0.87%
Sodium:25.66mg
1.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.44g
40.88%
Vitamin A:20813.79IU
416.28%
Manganese:2.27mg
113.36%
Vitamin E:11.76mg
78.38%
Magnesium:264.45mg
66.11%
Fiber:14.77g
59.08%
Vitamin C:48.31mg
58.56%
Phosphorus:576.82mg
57.68%
Copper:1.08mg
54.09%
Vitamin B6:1.03mg
51.7%
Potassium:1689.07mg
48.26%
Vitamin B1:0.69mg
46.15%
Folate:182.98µg
45.74%
Iron:6.14mg
34.1%
Vitamin B2:0.54mg
31.71%
Calcium:249.06mg
24.91%
Vitamin B3:4.89mg
24.44%
Zinc:3.44mg
22.93%
Vitamin B5:1.61mg
16.08%
Selenium:10µg
14.28%
Vitamin K:7.16µg
6.82%
Vitamin B12:0.07µg
1.23%