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Butternut Squash, Red Onion and Chickpea Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
 
One serving costs about $2.47

$2.47 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,healthy,gluten free,lacto ovo vegetarian lunch,main course,main dish,dinner
spoonacular Score:91%

Spoonacular Score: 91%

 

You can never have too many side dish recipes, so give Butternut Squash, Red Onion and Chickpea Salad a try. Watching your figure? This gluten free and vegetarian recipe has 496 calories, 19g of protein, and 19g of fat per serving. For $2.58 per serving, this recipe covers 38% of your daily requirements of vitamins and minerals. If you have allspice powder, a grind of pepper, peppers, and a few other ingredients on hand, you can make it. 1 person has made this recipe and would make it again. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 91%. This score is super. Similar recipes include Warm Butternut Squash And Chickpea Salad, Warm Butternut Squash And Chickpea Salad, and Roasted Butternut Squash And Chickpea Wheatberry Salad.

Ingredients

Servings:
2 tsps
2 tsps allspice
allspice
1 medium
1 medium butternut squash
butternut squash
2 cans
2 cans canned chickpeas
canned chickpeas
0.25 tsps
0.25 tsps cayenne pepper
cayenne pepper
some
some feta cheese
feta cheese
1 large handful
1 large handful fresh flat leaf parsley
fresh flat leaf parsley
1 clove
1 clove raw garlic
raw garlic
1 Tbsp
1 Tbsp honey
honey
1
1  lemon (juice)
lemon (juice)
1 handful
1 handful fresh mint leaves
fresh mint leaves
1
1  olive oil
olive oil
2 Tbsps
2 Tbsps olive oil
olive oil
2 tsps
2 tsps paprika
paprika
some
some black pepper
black pepper
2 small
2 small red onions
red onions
2 small
2 small red peppers
red peppers
1 pinch
1 pinch salt
salt
some
some salt
salt
3
3  spring onions
spring onions
2 tsps allspice
2 tsps
allspice
1 medium butternut squash
1 medium
butternut squash
2 cans canned chickpeas
2 cans
canned chickpeas
0.25 tsps cayenne pepper
0.25 tsps
cayenne pepper
some feta cheese
some
feta cheese
1 large handful fresh flat leaf parsley
1 large handful
fresh flat leaf parsley
1 clove raw garlic
1 clove
raw garlic
1 Tbsp honey
1 Tbsp
honey
1  lemon (juice)
1
lemon (juice)
1 handful fresh mint leaves
1 handful
fresh mint leaves
1  olive oil
1
olive oil
2 Tbsps olive oil
2 Tbsps
olive oil
2 tsps paprika
2 tsps
paprika
some black pepper
some
black pepper
2 small red onions
2 small
red onions
2 small red peppers
2 small
red peppers
1 pinch salt
1 pinch
salt
some salt
some
salt
3  spring onions
3
spring onions

Equipment

bowl
bowl
oven
oven
bowl
bowl
oven
oven


Instructions

  1. Pre-heat your oven to 200C/400F.
  2. Place the vegetables for roasting, the oil and the black pepper (not salt as this can make your veggies watery instead of giving them a crispy, caramalised finish) into a roasting tin, mix through with your hands to coat everything in the oil. Place in the oven until they are cooked through, softened, but not mushy, and have taken on some colour. This can take anywhere between 20 and 30 minutes depending on the size you have cut your veggies and also each oven is slightly different, making cooking times variable.
  3. While the vegetables are roasting, mix up the ingredients for the salad dressing and set aside. This will be a thick dressing, but it coats everything nicely!
  4. Also whilst you wait on the vegetables, mix up the salad ingredients in your serving bowl.
  5. When the vegetables have been roasted, remove from the oven, add a little salt, mix through check for seasoning, and pour into your salad bowl with the salad ingredients, add the dressing and stir through, firmly, but carefully. You want to coat everything evenly with as least tosses as possible without being so rough that you mush everything together.
  6. Sprinkle some feta over as you serve should you wish.
  7. This salad can be served warm or at room temperature. It keeps really well in the fridge for a few days.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.47
Ingredient
2 teaspoons allspice
1 medium butternut squash
2 cans canned chickpeas
¼ teaspoons cayenne pepper
some feta cheese
1 large handful fresh flat leaf parsley
1 clove raw garlic
1 tablespoon honey
1 lemon (juice)
1 handful fresh mint leaves
1 olive oil
2 tablespoons olive oil
2 teaspoons paprika
some black pepper
2 smalls red onions
2 smalls red peppers
3 spring onions
Price
$0.41
$1.65
$1.84
$0.05
$2.83
$0.16
$0.07
$0.26
$0.20
$0.09
$0.01
$0.33
$0.23
$0.01
$0.73
$0.74
$0.24
$9.87

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Buying local honey from beekeepers in your area not only supports your community but helps those beekeepers protect bees! LocalHarvest can help you locate some tasty honey produced near you.

Disclaimer

Nutritional Information

Quickview
489 Calories
18g Protein
18g Total Fat
68g Carbs
82% Health Score
Limit These
Calories
489
24%

Fat
18g
29%

  Saturated Fat
6g
38%

Carbohydrates
68g
23%

  Sugar
14g
16%

Cholesterol
26mg
9%

Sodium
1183mg
51%

Get Enough Of These
Protein
18g
38%

Vitamin A
22087IU
442%

Manganese
2mg
123%

Vitamin C
97mg
119%

Vitamin B6
1mg
86%

Fiber
16g
66%

Vitamin K
45µg
43%

Folate
155µg
39%

Phosphorus
381mg
38%

Magnesium
148mg
37%

Potassium
1252mg
36%

Calcium
354mg
35%

Vitamin E
4mg
32%

Iron
5mg
29%

Copper
0.55mg
28%

Vitamin B1
0.37mg
24%

Vitamin B2
0.4mg
24%

Zinc
3mg
20%

Vitamin B5
1mg
20%

Vitamin B3
3mg
18%

Selenium
10µg
15%

Vitamin B12
0.51µg
8%

covered percent of daily need

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