Butternut Squash and Feta Salad
Butternut Squash and Feta Salad - The colorful and beautifully autumnal vegetable salad tastes great, and also contains a lot of vital substances.
Healthy, because
Even smarter
Nutritional values
Squash contains a lot of satiating fiber, which supports digestion and helps with weight loss. The swelling substances can positively influence blood sugar and cholesterol levels.
The salad also tastes very good with pumpkin, for example, Hokkaido. If mint is too exotic for you, you can use basil instead.
(Percentage of daily recommendation)
| Calorie | 148 cal. | (7 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.7 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 10.3 μg | (17 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.05 mg | (4 %) | ||
| Folate | 42.6 μg | (14 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 0.7 μg | (2 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 18.3 mg | (19 %) | ||
| Potassium | 245 mg | (6 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 22 mg | (7 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 21.8 μg | (11 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 11.4 mg | |||
| Cholesterol | 17.3 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 22 ozs Butternut squash
- salt
- peppers
- 2 Tbsps olive oil
- 5 ozs mint (0.5 Bunch)
- 3 ½ ozs Feta
- 1 Tbsp Maple syrup
- 1 Tbsp lemon juice
- 1 Tbsp apple cider vinegar
Preparation steps
Peel and core the pumpkin and cut crosswise into slices approx. 3/4-inch thick. Spread the pumpkin slices on a baking tray lined with baking paper, season with salt and pepper, drizzle with 1 tablespoon of oil and cook in a preheated oven at 200 °C / 400 °F for 20 minutes.
Meanwhile, wash mint, shake dry and pluck off leaves. Crumble the feta.
Sprinkle pumpkin with maple syrup, lemon juice, vinegar and remaining oil, salt, pepper and mix everything well. Divide pumpkin salad on plates and sprinkle with feta and mint.
