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ROASTED BUTTERNUT SQUASH AND QUINOA BOWL
01

ROASTED BUTTERNUT SQUASH AND QUINOA BOWL

NUTRITION
HEALTHY RECIPES
Feb 28, 2025

ROASTED BUTTERNUT SQUASH AND QUINOA BOWL

This Roasted Butternut Squash and Quinoa Bowl is a wholesome, nutrient-dense meal perfect for any time of the day, with a base of fluffy quinoa and tender roasted butternut squash. This dish delivers a comforting balance of textures and flavours. A touch of cinnamon enhances the natural sweetness of the squash; salt and pepper add taste, while olive oil provides a hint of richness. This simple yet satisfying meal is packed with fibre, vitamins and plant-based protein, making it an excellent choice for those looking for a nutritious and easy-to-prepare dish. Whether enjoyed as a light lunch, a side dish or a hearty snack, this recipe is adaptable and can be customised with additional ingredients for added variety. Plus, it is naturally gluten-free and vegetarian-friendly, making it suitable for a range of dietary preferences.

RECIPE CATEGORY

Lunch, Dinner, Snack, Side

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Roast, Prepare in Advance

OCCASION/HOLIDAY

Fall, Winter, Thanksgiving, Picnic, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Low Fat, Vegan, Vegetarian, Wheat/Gluten-Free

DISH TYPE

Salad, Bowl

INGREDIENTS

There are the following ingredients for Roasted Butternut Squash and Quinoa Bowl:

  • 50g cooked quinoa
  • 50g butternut squash, cubed
  • ½ tsp olive oil
  • ½ tsp cinnamon
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 120 kcal
  • Protein: 3g
  • Carbohydrates: 22g
  • Fats: 2g
  • Fibre: 3g
  • Sugar: 2g
  • Sodium: 5mg

PREPARATION

  • Preheat oven: Set the oven to 200°C (400°F) and line a baking tray with parchment paper.
  • Prepare the squash: Peel and cut the butternut squash into uniform cubes for even cooking.
  • Season the squash: Toss the cubes with olive oil, cinnamon, salt and pepper in a mixing bowl until evenly coated.
  • Arrange on tray: Spread the squash in a single layer on the baking tray, ensuring the pieces do not overlap.
  • Roast: Bake for 20-25 minutes, flipping halfway through, until golden brown and tender.
  • Cook the quinoa: If not already prepared, cook the quinoa according to package instructions.
  • Fluff the quinoa: Use a fork to separate the grains and let it cool slightly before mixing.
  • Combine Ingredients: In a serving bowl, mix the roasted butternut squash with the quinoa, gently tossing to combine.
  • Adjust seasoning: Taste the dish and add more salt, pepper or cinnamon as needed.
  • Serve: Enjoy warm with an optional drizzle of olive oil or an extra sprinkle of cinnamon.

PREP TIME

5 minutes

COOKING TIME

20-25 minutes

TIPS

Here are some tips for the preparation of Roasted Butternut Squash and Quinoa Bowl:

  • Even roasting: Cut the butternut squash into uniform cubes for even cooking. This ensures all pieces roast at the same rate.
  • Extra crispiness: If you prefer caramelised edges, roast for an additional 5 minutes or increase the oven temperature slightly in the last few minutes.
  • Flavour boost: Add a drizzle of maple syrup before roasting to enhance the natural sweetness of the butternut squash.
  • Efficient prep: Use pre-cut butternut squash to save time on chopping.
  • Serving ideas: Enjoy this bowl on its own or pair it with fresh greens like arugula or spinach for added freshness.

VARIATIONS

  • Protein boost: Add chickpeas, grilled tofu or a sprinkle of hemp seeds to increase protein content.
  • Nutty crunch: Top with toasted almonds, pecans or walnuts for added texture and flavour.
  • Leafy greens: Serve over a bed of spinach, kale or mixed greens to turn it into a more substantial salad.
  • Spicy twist: For a bit of heat, add a pinch of cayenne pepper, smoked paprika or red pepper flakes.
  • Citrus freshness: A squeeze of fresh lemon or orange juice before serving can brighten up the flavours.
  • Dressing option: Drizzle with a tahini dressing or balsamic glaze for an extra layer of flavour.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. This recipe makes it an excellent option for meal prep.
  • Freezing: While quinoa freezes well, it’s best to store the roasted squash separately to maintain its texture. Freeze the squash in a sealed container for up to 2 months and defrost overnight in the fridge before reheating.
  • Reheating: Warm in the microwave for 1-2 minutes or in the oven at 180°C (350°F) for 5-10 minutes until heated through.
  • Make-ahead tip: You can roast the butternut squash in advance and store it separately. When ready to serve, combine it with freshly cooked quinoa for a quick meal.

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