Your Recipe

Butternut Squash and Spelt Salad

Složka Množství Kalorie
Citrón 58g 17kcal
Mandle 52.5g 304kcal
Sůl, stolní 5.6g 0kcal
Olivový olej 53.2g 470kcal
Petrželová nať čerstvá 30.8g 11kcal
Pepř černý 0.575g 1kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 58g 19kcal
Dýně máslová, syrová 820g 369kcal
Mouka, špaldová, celozrnná 102g 371kcal
Sýr, kozí, tvrdý 118g 533kcal

Recipe Instructions:

Ingredients
4 cups butternut squash peeled and cubed
1/4 cup extra virgin olive oil divided
1 teaspoon salt divided
1/2 teaspoon pepper divided
1 cup uncooked spelt prepared according to package instructions (or quinoa farro, barley, etc.)
1 juice and zest of lemon
1 cup scallions thinly sliced
1/2 cup parsley roughly chopped
1/4 cup sliced almonds toasted
4 ounces goat cheese crumbled
Instructions
Pre-heat oven to 350 degrees and line a baking sheet with foil.
Spread almond slices on baking sheet and toast in oven for 6-7 minutes or until lightly browned. Remove from oven and set aside.
While almonds are toasting, toss butternut squash cubes to coat with half of the olive oil (2 tablespoons), half of the salt (1/2 teaspoon) and half of the pepper (1/4 teaspoon). Spread out on the same foil-lined baking sheet you used to toast the almonds and roast for 20-25 minutes or until fork tender.
In a large bowl, toss cooked spelt with roasted butternut squash, scallions, parsley, toasted almonds and goat cheese.
Toss with lemon juice and zest plus the remaining olive oil (2 tablespoons), salt (1/2 teaspoon) and pepper (1/4 teaspoon).
Check for seasoning and adjust accordingly. Serve warm, room temperature or cold.
Notes
Salad can be stored in an air-tight container in the refrigerator for up to 3 days.

nutriční údaje
Velikost porce 216 g | ml
Množství na porci 349
1461
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 21g 27%
Nasycené tuky 6.4g 32%
Sodík 456mg 20%
Sacharidy celkem 32g 12%
Vláknina 6.1g 22%
Cukr 4.3g
Bílkoviny 12g 24%
Vitamin D 0.1mcg 1%
Vápník 287mg 22%
Železo 2.9mg 16%
Draslík 684mg 15%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 849.214 mcg 94%
Thiamin [B1] 0.246 mg 21%
Riboflavin [B2] 0.4 mg 31%
Niacin [B3] 3.487 mg 22%
Kyselina pantotenová [B5] 0.716 mg 14%
Vitamin B6 0.297 mg 17%
Kobalamin [B12] 0.024 mcg 0%
Floát [B9] 63.066 mcg 0%
Vitamin C 42.468 mg 47%
Vitamin D 0.138 mcg 1%
Vitamin E 5.653 mg 38%
Vitamin K 111.785 mcg 93%
Betain 0.061 mg 0%
Cholin 9.326 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 32.3 g 12%
Sugars 4.3 g 9%
Vláknina 6.1 g 22%
Carbohydrate 3.2 g 0%
Čisté sacharidy 28g
aminokyseliny
živina Množství DV
Alanin 0.267 g 0%
Arginin 0.489 g 0%
Kyselina asparagová 0.708 g 0%
Cystein 0.047 g 0%
kyselina glutamová 1.952 g 0%
Glycin 0.26 g 0%
Histidin 0.243 g 0%
Izoleucin 0.381 g 0%
Leucin 0.746 g 0%
Lysin 0.549 g 0%
Metionin 0.194 g 0%
Fenylalanin 0.405 g 0%
Prolin 0.884 g 0%
Serin 0.379 g 0%
Treonin 0.331 g 0%
Tryptofan 0.105 g 0%
Tyrosin 0.33 g 0%
Valin 0.564 g 0%
Minerály
živina Množství DV
Vápník 287.11 mg 22%
Měď 0.42 mg 46%
Fluorid 0.05 mcg 0%
Železo 2.87 mg 16%
Hořčík 107.06 mg 25%
Mangan 1.07 mg 46%
Fosfor 300.61 mg 24%
Draslík 684.04 mg 15%
Selen 3.85 mcg 7%
Sodík 455.81 mg 20%
Zinek 1.5 mg 14%
další
živina Množství DV
Voda 147.786 g 0%
Popel 3.477 g 0%