Butternut Squash, Quinoa, Pear and Walnut Bowl

By Jenny Shea Rawn, MS, MPH, RD, recipe developer and healthy food blogger at My Cape Cod Kitchen
Total Time
1 Hr
Serves
8
Serving Size
1/8 of recipe
Course
Main

DESCRIPTION

A delicious grain bowl made with butternut squash, pear slices, quinoa, mixed greens, feta and rosemary walnuts is the perfect lunch or dinner for crisp fall days.

Prep Time
20 Mins
Cook Time
40 Mins
Total Time
1 Hr
Calories
439
Total Fat
25
Saturated Fat
3.5
Trans Fat
0
Polyunsaturated Fat
8
Monounsaturated Fat
12
Cholesterol
3
Sodium
446
Carbohydrates
44
Dietary Fiber
9
Total Sugars
11
Added Sugars
0
Protein
11

Ingredients

BUTTERNUT SQUASH

  • 1-1/2 cups 1-inch chunks of butternut squash
  • 1 teaspoon extra virgin olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

QUINOA

  • 1 cup quinoa
  • 2 cups vegetable broth

ROSEMARY WALNUTS

  • 1 cup California walnuts
  • 1/2 teaspoon extra virgin olive oil
  • 1 teaspoon dried rosemary
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

BALSAMIC VINAIGRETTE

  • 1/2 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

ASSEMBLY

  • 9 cups mixed greens
  • 3 medium pears, thinly sliced
  • 1 (15.5 ounce) can low-sodium white beans, drained and rinsed
  • 1/3 cup crumbled reduced-fat feta cheese

Preparation

BUTTERNUT SQUASH

  1. Preheat oven to 400℉ and prepare a baking sheet with foil.
  2. Spread butternut squash cubes onto prepared baking sheet. Drizzle with 1 teaspoon olive oil and sprinkle with salt and pepper. Toss squash to combine. Roast for 25 to 30 minutes until squash is tender and lightly caramelized, flipping chunks after 15 minutes. Remove from oven.

QUINOA

  1. Meanwhile, rinse quinoa under cold water. Bring vegetable broth to a boil in a medium saucepan. Add quinoa and cover.
  2. Simmer on low-medium heat for 20 to 25 minutes until or until most of the liquid is absorbed. Drain any excess liquid. Set aside.

ROSEMARY WALNUTS

  1. Preheat oven to 350 F and line a baking sheet with foil.
  2. Place walnuts onto prepared baking sheet and drizzle with ½ teaspoon olive oil and sprinkle with rosemary, salt and pepper. Toss to combine. Make sure walnuts are in a single layer.
  3. Bake walnuts for 8 minutes until fragrant and toasted. Remove walnuts from oven and let cool. Chop walnuts roughly and set aside.

BALSAMIC VINAIGRETTE

  1. Combine ½ cup olive oil, balsamic vinegar, mustard, rosemary, salt and pepper in a jar with a tight-fitting lid. Shake to combine and set aside.

ASSEMBLY

  1. Divide mixed greens, pears, white beans, feta, butternut squash, quinoa and walnuts equally among 8 bowls. Drizzle with balsamic vinaigrette and serve immediately. You can also divide the ingredients equally into food storage containers to eat throughout the week. Just add balsamic dressing before serving.