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Lentil And Butternut Squash Salad

Posted on Nov 30, 2017 by Chef Karla Williams








Butternut squash is a wonderful fall vegetable that is nutrient dense while being low calorie. A half a cup of butternut squash has 30 calories and is an excellent source of Vitamin A and Vitamin C. Vit. A is good for hair and nail growth while Vit. C benefits iron absorption, wound healing, and maintenance of teeth, bones, and cartilage. Butternut squash is a source of fiber, and the color adds visual satiety to your plate. At H3 we use butternut squash in soups as well as in our delicious and savory lentil and butternut squash salad.

 

If prepping detracts you from cooking butternut squash, grocery stores now do the chopping for you. Look for freshly chopped butternut squash in your produce aisle. Frozen works too! Winter is a great time to be creative with butternut squash.

 

LENTIL & BUTTERNUT SQUASH SALAD

 

Lentil and Butternut Squash SaladIngredients:

1 ½  cups

Lentils, dry

3 cups

Water

3 cups

Butternut squash, 1/2 inch cubed

1 cup

Dijon emulsion (see recipe)

1 cup

Celery, diced

1 cup

Carrot, small dice

4 teaspoons

Sage, fresh, chopped

1 teaspoon

Black pepper

 

Method:

  • Stir in the lentils and 3 cups of water and bring to a boil. Cover and simmer over low heat until the lentils are tender and all of the liquid has been absorbed, about 30 minutes. Cool and set aside.
  • Steam butternut squash until fork tender, cool and set aside.
  • For each serving combine in a bowl the following:
    • 3 Tablespoons                     Lentils, cooked
    • 3 Tablespoons                     Butternut squash, 1/2 inch cubed
    • 1 Tablespoon                       Dijon emulsion (see recipe)
    • 1 Tablespoon                       Celery, small dice
    • 1 Tablespoon                       Carrot, small dice
    • 1/4 teaspoon                        Sage, fresh, chopped
    • Pinch                                    Black pepper
  • Serve cold.

 

Nutrition:  Servings: 16   |   Serving size: 1/3 cup   |   Calories: 80   |   Fat: 0 grams   |   Sodium: 100 milligrams   |   Carbohydrates: 12 grams   |   Protein: 4 grams   |   Fiber: 4 grams

 

DIJON MUSTARD EMULSION

 

Ingredients:

1 cup

Dijon mustard

¼ cup

Extra virgin olive oil

1 cup

White balsamic

 

Method:

  • Add all ingredients to the blender and begin to blend. 
  • Blend until smooth.

 

Nutrition:  Servings: 54   |   Serving size: 2 teaspoons   |   Calories: 10   |   Fat: 1 grams   |   Sodium: 60 milligrams   |   Carbohydrates: 1 grams   |   Protein: 0 grams   |   Fiber: 0 grams


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