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Butternut Squash and Lentil Salad

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This may not look like a filling dinner, but it certainly filled me! If you want, this would be a perfect side for a piece of meat or fish, or some other hot vegetables on the side. I like to top mine with a sprinkling of feta cheese to give it an extra something, but if you want to keep it vegan, leave it as it is!

The salad is packed full of vitamins from the vegetables, healthy fats from the seeds, protein from the lentils, and tasty goodness from the dressing! I love it, and I love using the leftovers for my lunches in the week to take to work.

Further Food Commentary:

Winter squash is the best source of carotenoids - a group of powerful anti-oxidants. Besides beta-carotene which can be turned into Vitamin A in the body, there are several other carotenoids that can prevent cell and DNA damage. Additionally this soup contains spinach and tomato, giving a very well rounded variety of vegetables and nutrients. As the author said, to make this a complete meal, a little protein could be added. I would recommend a hard cheese, like cheddar and mozzarella. Not only do they have more protein than feta but they are generally easier on the digestive track.

By Dianne Rishikof, MS, RDN, LDN

Butternut Squash and Lentil Salad

Stars ( Reviews)

  • Prep Time:10 minutes
  • Cook Time:30 minutes
  • Servings: 4

Ingredients

1 butternut squash (peeled and cut into bite size chunks)
2 400 grams cans of puy lentils in water (or equivalent weight in rice if you can’t tolerate lentils)
1 tablespoon olive oil

2 teaspoons thyme leaves (chopped)

1 garlic clove (crushed–leave out if following FODMAP diet)

1 tablespoon balsamic vinegar
1 teaspoon wholegrain mustard

2 tablespoons water

100 grams or 1/2 cup bag spinach
150 grams or 3/5 cup cherry or plum tomatoes (halved)

1/2 red onion (thinly sliced–leave out if following FODMAP diet)

1-2 tablespoons pumpkin or mixed seeds
50 grams or 1/4 cup feta cheese (optional)

salt and pepper (to taste)

Instructions

  1. Heat the oven to 200 degrees F.
  2. Toss the butternut squash with half of the olive oil onto a baking tray with half of the thyme and garlic.
  3. Season with salt and pepper and roast in the oven for 20 – 30 minutes until cooked through.
  4. If using rice, boil as per instructions and drain. If using puy lentils, drain and rinse.
  5. To make the dressing, in a bowl mix together the rest of the olive oil, balsamic vinegar, mustard and 2 tablespoons of water. Stir and set aside.
  6. In a bowl, tip in the lentils or rice, add in the dressing and mix together. Toss through the tomatoes, spinach and red onion if using.
  7. In a small frying pan, add the seeds and toast over a medium heat, being careful not to burn. You should start to hear them popping when they’re ready!
  8. Add the roasted squash in the salad bowl and mix through. Scatter over the feta if using, and sprinkle with the toasted seeds. Enjoy!
Heat the oven to 200 degrees F. Toss the butternut squash with half of the olive oil onto a baking tray with half of the thyme and garlic. Season with salt and pepper and roast in the oven for 20 – 30 minutes until cooked through. If using rice, boil as per instructions and drain. If using puy lentils, drain and rinse. To make the dressing, in a bowl mix together the rest of the olive oil, balsamic vinegar, mustard and 2 tablespoons of water. Stir and set aside. In a bowl, tip in the lentils or rice, add in the dressing and mix together. Toss through the tomatoes, spinach and red onion if using. In a small frying pan, add the seeds and toast over a medium heat, being careful not to burn. You should start to hear them popping when they’re ready! Add the roasted squash in the salad bowl and mix through. Scatter over the feta if using, and sprinkle with the toasted seeds. Enjoy!

Nutrition Information

Per Serving:  Calories: 386; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 0g; Cholesterol: 11mg; Sodium: 883mg; Potassium: 618mg; Carbohydrate: 49g; Fiber: 14g; Sugar: 7g; Protein: 18g

Nutrition bonus: Vit A: 147%; Vit C: 52%; Calcium: 13%; Iron: 10%

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Holly Chandler Contributor
www.glutenfreeholly.co.uk
email
holbow@hotmail.com

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