Autumn Roast Squash and Quinoa Salad
LunchRoasted squash mixed through a salad is a game-changer in terms of flavour and adding colour.
Calories427kcal
Carbs49g
Protein15g
Fats20g
For Exercise DayPerformance Benefits
Due to the high amount of carbs and fibre this salad would work well as a recovery meal following exercise.
Health Benefits
This recipe is a great source of fibre. Fibre plays an important role in our health. In fat loss, it is important to promote satiety after eating, improve the gut microbiome and slow digestion.
Expert Tips
Replace the chicken with tofu or chickpeas for a vegetarian option.
Equipment
- Oven
- Greaseproof paper
- Baking tray
- Large non-stick pan
Ingredients
- 1 Butternut squash (large, chopped)
- 2 Chicken breast
- 3 Carrot (medium, chopped)
- 1 tbsp Extra virgin olive oil (plus more for sautéing)
- 2 tbsp Balsamic vinegar
- ¼ tsp Chilli flakes
- ¼ tsp Cumin (ground)
- ¼ tsp Smoked paprika
- 1 tsp Salt
- 1 Red onion (peeled and chopped)
- 3 clove Garlic (peeled and finely chopped)
- 1 Head of broccoli (florets roughly chopped)
- ½ Courgette (chopped)
- 250 ml Water
- 200 g Quinoa
- 1 handful Baby spinach (washed)
- 8 Cherry tomatoes (chopped)
- 50 g Feta cheese (chopped into cubes)
- 3 tbsp Almonds (chopped and toasted in a dry frying pan)
For the dressing
- 3 tbsp Extra virgin olive oil
- 3 tbsp Balsamic vinegar
- 1 tsp Mustard
- 1 tbsp Honey
- 1 Lime (a squeeze of lime juice)
- 1 Lemon (a squeeze of lemon juice)
Instructions
- Preheat the oven to 190°C.
- In a large bowl, toss the butternut squash and carrots with the olive oil, balsamic vinegar, chilli flakes, cumin, smoked paprika and salt. Transfer to a baking tray lined with greaseproof paper and put in the oven for 25 minutes.
- Meanwhile heat some oil in a large non-stick pan over a medium heat, add the onion and garlic and sauté for 3 to 4 minutes.
- Add the broccoli and courgette to the pan and cook for 2 to 3 minutes. Pour the water into the pan then add the quinoa. Simmer for another 7 to 8 minutes.
- Now you’re ready to assemble your salad. Get a large bowl and put in the spinach leaves, chopped tomatoes, roasted squash and carrots and the broccoli, courgette and quinoa mixture.
- Scatter the feta cheese cubes and toasted almonds over the top.
- Put all the dressing ingredients into a clean jar, put the lid on and shake well. Taste and adjust for degree of sweetness desired.
Notes
Nutrition
Serving: 1ServingCalories: 427kcalCarbohydrates: 49gProtein: 15gFat: 20gSaturated Fat: 4.1gPolyunsaturated Fat: 2.5gMonounsaturated Fat: 12gTrans Fat: 0.18gCholesterol: 8.8mgSodium: 423mgPotassium: 1855mgFiber: 14gSugar: 28gVitamin A: 2782ugVitamin C: 130mgCalcium: 292mgIron: 5.6mg
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