Butternut Squash Salad
Healthy, because
Even smarter
Nutritional values
This delicious autumn salad is a good source of fiber, which helps support healthy digestion.
Add some grilled salmon to this salad to make it into a main course dish.
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 87.7 μg | (146 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 203 μg | (68 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 0.5 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 1,698 mg | (42 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 30 g |
Ingredients
- For the salad
- 1 small Butternut squash (24 ounces)
- 3 scallions
- 2 sprigs Lemongrass
- 2 big, red chili peppers
- 1 bunch cilantro
- For the dressing:
- 4 Tbsps Lime juice
- salt
- 1 tsp sugar
- 1 Tbsp toasted sesame oil
- 1 Tbsp soybean oil (or sunflower oil)
Preparation steps
For the salad: Cut the squash in half and remove the seeds. Peel the halves and cut into long thin strips with a vegetable peeler. Rinse the scallions and cut into diagonal slices.
Rinse the lemongrass, peel the hard outer layer and thinly slice the soft bottom. Rinse the chile peppers, remove the seeds and cut into rings. Rinse the cilantro, shake dry, pluck leaves and chop. Add the lemongrass, chile peppers and cilantro to the squash.
For the dressing: In a bowl, whisk the lime juice with the sugar, sesame oil and soybean oil. Season with salt to taste.
Pour the dressing over the squash mixture and toss until thoroughly coated. Cover and allow to sit for 1 hour before serving.
