Your Recipe

Butternut Squash and Spelt Salad

Ingredient Amount Calories
Lemon 58g 17kcal
Almonds 52.5g 304kcal
Salt, table 5.6g 0kcal
Olive oil 53.2g 470kcal
Parsley fresh 30.8g 11kcal
Black pepper 0.575g 1kcal
Onions, spring or scallions (includes tops and bulb), raw 58g 19kcal
Squash, winter, butternut, raw 820g 369kcal
Flour, spelt, whole grain 102g 371kcal
Cheese, goat, hard type 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.

Nutrition Facts
Portion Size 216 g | ml
Amount Per Portion 349
1461
kcal
kilojoules
% Daily Value *
Total Fat 21g 27%
Saturated Fat 6.4g 32%
Sodium 456mg 20%
Total Carbohydrate 32g 12%
Dietary Fiber 6.1g 22%
Sugar 4.3g
Protein 12g 24%
Vitamin D 0.1mcg 1%
Calcium 287mg 22%
Iron 2.9mg 16%
Potassium 684mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 0.716 mg 14%
Vitamin B6 0.297 mg 17%
Cobalamin [B12] 0.024 mcg 0%
Floate [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%
Betaine 0.061 mg 0%
Choline 9.326 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 32.3 g 12%
Sugars 4.3 g 9%
Dietary fiber 6.1 g 22%
Carbohydrate 3.2 g 0%
Net carbs 28g
Aminoacids
Nutrient Amount DV
Alanine 0.267 g 0%
Arginine 0.489 g 0%
Aspartic acid 0.708 g 0%
Cysteine 0.047 g 0%
Glutamic acid 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%
Methionine 0.194 g 0%
Phenylalanine 0.405 g 0%
Proline 0.884 g 0%
Serine 0.379 g 0%
Threonine 0.331 g 0%
Tryptophan 0.105 g 0%
Tyrosine 0.33 g 0%
Valine 0.564 g 0%
Minerals
Nutrient Amount DV
Calcium 287.11 mg 22%
Copper 0.42 mg 46%
Fluoride 0.05 mcg 0%
Iron 2.87 mg 16%
Magnesium 107.06 mg 25%
Manganese 1.07 mg 46%
Phosphorus 300.61 mg 24%
Potassium 684.04 mg 15%
Selenium 3.85 mcg 7%
Sodium 455.81 mg 20%
Zinc 1.5 mg 14%
Other
Nutrient Amount DV
Water 147.786 g 0%
Ash 3.477 g 0%