Your Recipe

Butternut Squash and Spelt Salad

Zutat  Menge  Kalorien 
Zitrone 58g 17kcal
Mandeln 52.5g 304kcal
Speisesalz 5.6g 0kcal
Olivenöl 53.2g 470kcal
frische Petersilie 30.8g 11kcal
Schwarzer Pfeffer 0.575g 1kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 58g 19kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 820g 369kcal
Mehl, Dinkel, Vollkorn 102g 371kcal
Käse, Ziege, harter Typ 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.

Nährwertangaben 
Portionsgröße  216 g | ml
Menge pro Portion  349
1461
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  6.4g 32%
Natrium 456mg 20%
Gesamte Kohlenhydrate  32g 12%
Ballaststoffe  6.1g 22%
Zucker  4.3g
Protein  12g 24%
Vitamin D 0.1mcg 1%
Kalzium 287mg 22%
Eisen  2.9mg 16%
Kalium 684mg 15%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.716 mg 14%
Vitamin B6 0.297 mg 17%
Cobalamin [B12] 0.024 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  32.3 g 12%
Sugars 4.3 g 9%
Ballaststoffe  6.1 g 22%
Carbohydrate 3.2 g 0%
Netto-Kohlenhydrate 28g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.267 g 0%
Arginin 0.489 g 0%
Asparaginsäure 0.708 g 0%
Cystein 0.047 g 0%
Glutaminsäure 1.952 g 0%
Glycin 0.26 g 0%
Histidin 0.243 g 0%
Isoleucin 0.381 g 0%
Leucin 0.746 g 0%
Lysin 0.549 g 0%
Methionin 0.194 g 0%
Phenylalanin 0.405 g 0%
Prolin 0.884 g 0%
Serin 0.379 g 0%
Threonin 0.331 g 0%
Tryptophan 0.105 g 0%
Tyrosin 0.33 g 0%
Valin 0.564 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 287.11 mg 22%
Kupfer 0.42 mg 46%
Fluorid 0.05 mcg 0%
Eisen  2.87 mg 16%
Magnesium 107.06 mg 25%
Mangan 1.07 mg 46%
Phosphor 300.61 mg 24%
Kalium 684.04 mg 15%
Selen 3.85 mcg 7%
Natrium 455.81 mg 20%
Zink 1.5 mg 14%
andere
Nährstoff Menge  DV
Wasser 147.786 g 0%
Asche 3.477 g 0%