Your Recipe

Butternut Squash and Spelt Salad

Ingrédient Quantité Calories
Citron 58g 17kcal
Amandes 52.5g 304kcal
Sel de table 5.6g 0kcal
Huile d'olive 53.2g 470kcal
Persil frais 30.8g 11kcal
Poivre noir 0.575g 1kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 58g 19kcal
Courge, hiver, butternut, crue 820g 369kcal
Farine, épeautre, céréales complètes 102g 371kcal
Fromage, chèvre, type dur 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.

Valeurs nutritives
Taille des portions 216 g | ml
Quantité par portion 349
1461
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 21g 27%
Gras saturés 6.4g 32%
Sodium 456mg 20%
Total des glucides 32g 12%
Fibres alimentaires 6.1g 22%
Sucre 4.3g
Protéine 12g 24%
Vitamine D 0.1mcg 1%
Calcium 287mg 22%
Fer 2.9mg 16%
Potassium 684mg 15%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 849.214 mcg 94%
Thiamine [B1] 0.246 mg 21%
Riboflavine [B2] 0.4 mg 31%
Niacine [B3] 3.487 mg 22%
Acide pantothénique [B5] 0.716 mg 14%
Vitamine B6 0.297 mg 17%
Cobalamine [B12] 0.024 mcg 0%
Floate [B9] 63.066 mcg 0%
Vitamine C 42.468 mg 47%
Vitamine D 0.138 mcg 1%
Vitamine E 5.653 mg 38%
Vitamine K 111.785 mcg 93%
Bétaïne 0.061 mg 0%
Choline 9.326 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 32.3 g 12%
Sugars 4.3 g 9%
Fibres alimentaires 6.1 g 22%
Carbohydrate 3.2 g 0%
Glucides nets 28g
acides aminés
nutriment Quantité DV
Alanine 0.267 g 0%
Arginine 0.489 g 0%
Acide aspartique 0.708 g 0%
Cystéine 0.047 g 0%
Acide glutamique 1.952 g 0%
Glycine 0.26 g 0%
Histidine 0.243 g 0%
Isoleucine 0.381 g 0%
Leucine 0.746 g 0%
Lysine 0.549 g 0%
Méthionine 0.194 g 0%
Phénylalanine 0.405 g 0%
Proline 0.884 g 0%
Sérine 0.379 g 0%
Thréonine 0.331 g 0%
Tryptophane 0.105 g 0%
Tyrosine 0.33 g 0%
Valine 0.564 g 0%
Minéraux
nutriment Quantité DV
Calcium 287.11 mg 22%
Cuivre 0.42 mg 46%
Fluorure 0.05 mcg 0%
Fer 2.87 mg 16%
Magnésium 107.06 mg 25%
Manganèse 1.07 mg 46%
Phosphore 300.61 mg 24%
Potassium 684.04 mg 15%
Sélénium 3.85 mcg 7%
Sodium 455.81 mg 20%
Zinc 1.5 mg 14%
autres
nutriment Quantité DV
Eau 147.786 g 0%
Cendres 3.477 g 0%