Warm Lentil and Acorn Squash Salad with Yogurt Vinaigrette

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Warm Lentil and Acorn Squash Salad with Yogurt Vinaigrette
60 min.
6
564kcal

Suggestions

Ingredients

  • large acorn squash halved seeded
  •  bay leaf 
  • 2.5 cups green lentils 
  • teaspoons cilantro leaves fresh chopped
  • tablespoon mint leaves fresh chopped
  • medium clove garlic smashed
  • teaspoon garlic minced
  • 0.3 cup greek yogurt 
  • servings kosher salt and freshly cracked pepper black
  • servings kosher salt and pepper black freshly ground
  • small optional: lemon sliced
  • tablespoon juice of lemon 
  • 0.3 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  • 0.3 cup onion roughly chopped ()
  • small onion cut into 1/4-inch slices
  • pinch pepper flakes red
  • teaspoon scallions sliced
  • tablespoon freshly thyme chopped
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • knife
  • whisk
  • mixing bowl
  • pot

Directions

  1. For the salad: Preheat the oven to 375 degrees F. Using a sharp knife, cut the squash halves into 1-inch cubes, leaving the skin intact.
  2. Add to a bowl and toss with 3 generous tablespoons of the olive oil, the thyme and season with salt and black pepper.
  3. Transfer to a large baking sheet. Roast the squash until fork tender, 25 to 30 minutes.
  4. Remove from the oven and cool slightly.
  5. Add 3 cups water, the lentils, onions, garlic, lemon slices, bay leaf, red pepper flakes and some black pepper to a medium saucepot. Set over high heat and bring to a boil. Reduce the heat to medium-low. Simmer until tender, 20 to 25 minutes. Season with salt.
  6. Remove from the heat and drain. Discard the onions, lemons and bay leaf.
  7. Put the lentils in a large glass mixing bowl, toss with a scant tablespoon olive oil and set aside.
  8. For the caramelized onions: Meanwhile, place a large saute pan over high heat and add 2 tablespoons olive oil. Once hot, add the sliced onions. Season with salt and pepper. Cook until starting to color, about 30 seconds. Reduce the heat to low. Caramelize, stirring occasionally, about 20 minutes; the onions should be tacky and deep golden brown.
  9. Remove from the heat and keep warm.
  10. For the yogurt vinaigrette: In a large glass mixing bowl, whisk the white wine vinegar, lemon juice, garlic, mint, cilantro and scallions together until incorporated.
  11. Drizzle in the olive oil and whisk until smooth, about a minute.
  12. Add the yogurt and continue whisking until creamy, an additional minute. Season with salt and pepper. Cover and refrigerate in an airtight container until ready for use, or up to 3 days.
  13. To serve: When the squash is cool enough to handle, transfer to bowl with the lentils.
  14. Drizzle in the yogurt vinaigrette and toss to coat completely. Spoon into a large serving dish and garnish with the caramelized onions.

Nutrition Facts

Calories564kcal
Protein15.76%
Fat42.34%
Carbs41.9%

Properties

Glycemic Index
50.85
Glycemic Load
6.66
Inflammation Score
-9
Nutrition Score
30.501739035482%

Flavonoids

Catechin
0.28mg
Eriodictyol
4.22mg
Hesperetin
5.47mg
Naringenin
0.13mg
Apigenin
0.1mg
Luteolin
1.01mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.11mg
Quercetin
4.01mg
Gallocatechin
0.11mg

Nutrients percent of daily need

Calories:564.3kcal
28.22%
Fat:27.07g
41.65%
Saturated Fat:3.76g
23.52%
Carbohydrates:60.29g
20.1%
Net Carbohydrates:33.69g
12.25%
Sugar:3.21g
3.56%
Cholesterol:0.42mg
0.14%
Sodium:206.88mg
8.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.66g
45.33%
Fiber:26.6g
106.39%
Folate:403.75µg
100.94%
Manganese:1.28mg
63.98%
Vitamin B1:0.82mg
54.71%
Phosphorus:410.73mg
41.07%
Iron:7.16mg
39.77%
Magnesium:128.31mg
32.08%
Potassium:1101.11mg
31.46%
Vitamin C:25.85mg
31.33%
Vitamin B6:0.6mg
30.21%
Vitamin E:4.18mg
27.88%
Zinc:4.05mg
27.02%
Copper:0.49mg
24.63%
Vitamin B5:2.1mg
21.02%
Vitamin K:20.72µg
19.73%
Vitamin B3:2.69mg
13.47%
Vitamin B2:0.22mg
12.82%
Selenium:8.14µg
11.63%
Calcium:97.09mg
9.71%
Vitamin A:402.65IU
8.05%