Butternut Squash Freekeh Salad Bowls

The recipe Butternut Squash Freekeh Salad Bowls can be made in about 50 minutes. Watching your figure? This dairy free, lacto ovo vegetarian, and vegan recipe has 351 calories, 14g of protein, and 11g of fat per serving. For $1.67 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. This recipe serves 4. This recipe from Running on Real Food requires lemon juice, butternut squash, freekeh, and water. It works well as an affordable salad. This recipe is liked by 113 foodies and cooks. With a spoonacular score of 99%, this dish is awesome. If you like this recipe, you might also like recipes such as Maple Roasted Butternut Squash Freekeh Salad with Kale, Freekeh with Butternut Squash, Orange & Shallots, and Freekeh With Roasted Butternut Squash, Seared Kale, And Caramel.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 40 minutes

 

Ingredients:

1 tbsp apple cider vinegar

1 butternut squash, peeled and cubed (approx. 4 heaping cups, 600 g)

1 cup uncooked freekeh or any other whole grain (about 3/4 cup cooked per serving)

2 cloves garlic

1/2 tsp ground turmeric (taste and add up to 1 tsp if desired)

1/4 cup + 1 tbsp fresh lemon juice

2 red peppers

1/2 tsp sea salt

5 tbsp tahini (75 g)

3 tbsp water (use more to adjust consistency as needed)

Equipment:

aluminum foil

oven

frying pan

spatula

bowl

Cooking instruction summary:

InstructionsCook the freekeh. If youre using uncooked freekeh, cook according to package instructions. If you already have cooked freekeh, youll need about 3/4 cup per serving or a heaping 3 cups.Roast the red peppers. Turn the oven on to broil. Line a pan with tin foil or use a silicone baking mat. Slice the red peppers in half, remove the seeds then smash them flat on the pan with the skin facing up. Broil on the top rack until theyre black and bubbling. Remove from oven and let cool to the touch while you prepare the rest of the salad. Once theyre cool, remove most of the peel using your hands then slice into strips.Roast the butternut squash. Pre-heat the oven to 400 F. Place the cubed butternut squash on a pan and sprinkle with salt and pepper then use your hands or a spatula to mix. Roast for 20 minutes then stir and roast for 20 more.Prepare the kale. Remove the kale leaves from the stems then take some time to chop it into very small pieces. Once its very finely chopped, drizzle it with 1/2 tsp of olive oil or avocado oil and a sprinkle of sea salt. Use your hands to massage the kale with the oil and salt so its all coated and darkened in colour.Prepare the bowls. There are two ways to prepare this salad. You can either prepare individual bowls or mix it all up in one big bowl. I like doing individual buddha bowl-style salads but either way is totally fine. If youre mixing up one big bowl of salad, add the cooked freekeh, roasted butternut squash, sliced roasted red pepper, diced red onion, kale, walnuts and raisins to a large bowl, otherwise, divide the ingredients amongst 4 bowls or containers.Make the dressing. To make the dressing, blend all of the ingredients until smooth and creamy. You can add a bit of additional water to thin it out if you want but I like it on the thicker side.Add the dressing. If youve made one big salad, add the dressing and mix well to combine. If youve made 4 individual bowls, drizzle the dressing evenly over each bowl.Season with black pepper and serve.

 

Step by step:


1. Cook the freekeh. If youre using uncooked freekeh, cook according to package instructions. If you already have cooked freekeh, youll need about 3/4 cup per serving or a heaping 3 cups.Roast the red peppers. Turn the oven on to broil. Line a pan with tin foil or use a silicone baking mat. Slice the red peppers in half, remove the seeds then smash them flat on the pan with the skin facing up. Broil on the top rack until theyre black and bubbling.

2. Remove from oven and let cool to the touch while you prepare the rest of the salad. Once theyre cool, remove most of the peel using your hands then slice into strips.Roast the butternut squash. Pre-heat the oven to 400 F.

3. Place the cubed butternut squash on a pan and sprinkle with salt and pepper then use your hands or a spatula to mix. Roast for 20 minutes then stir and roast for 20 more.Prepare the kale.

4. Remove the kale leaves from the stems then take some time to chop it into very small pieces. Once its very finely chopped, drizzle it with 1/2 tsp of olive oil or avocado oil and a sprinkle of sea salt. Use your hands to massage the kale with the oil and salt so its all coated and darkened in colour.Prepare the bowls. There are two ways to prepare this salad. You can either prepare individual bowls or mix it all up in one big bowl. I like doing individual buddha bowl-style salads but either way is totally fine. If youre mixing up one big bowl of salad, add the cooked freekeh, roasted butternut squash, sliced roasted red pepper, diced red onion, kale, walnuts and raisins to a large bowl, otherwise, divide the ingredients amongst 4 bowls or containers.Make the dressing. To make the dressing, blend all of the ingredients until smooth and creamy. You can add a bit of additional water to thin it out if you want but I like it on the thicker side.

5. Add the dressing. If youve made one big salad, add the dressing and mix well to combine. If youve made 4 individual bowls, drizzle the dressing evenly over each bowl.Season with black pepper and serve.


Nutrition Information:

Quickview
351k Calories
13g Protein
11g Total Fat
57g Carbs
88% Health Score
Limit These
Calories
351k
18%

Fat
11g
18%

  Saturated Fat
1g
9%

Carbohydrates
57g
19%

  Sugar
8g
9%

Cholesterol
0.0mg
0%

Sodium
308mg
13%

Get Enough Of These
Protein
13g
28%

Vitamin A
21807IU
436%

Vitamin C
122mg
149%

Fiber
10g
40%

Vitamin B1
0.52mg
35%

Vitamin B6
0.52mg
26%

Potassium
903mg
26%

Manganese
0.5mg
25%

Folate
99µg
25%

Vitamin E
3mg
24%

Phosphorus
230mg
23%

Copper
0.46mg
23%

Magnesium
90mg
23%

Vitamin B3
3mg
20%

Iron
3mg
18%

Calcium
145mg
15%

Selenium
7µg
11%

Vitamin B5
0.97mg
10%

Zinc
1mg
9%

Vitamin B2
0.12mg
7%

Vitamin K
5µg
5%

covered percent of daily need
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Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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