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Roasted Delicata Squash Salad with Apples and Toasted Pumpkin Seeds

Ali Segersten (author)
Roasted Delicata Squash Salad with Apples and Toasted Pumpkin Seeds

Delicata squash are a smaller, sweet winter squash with thin skin, so they don’t need to be peeled before roasting or eating! Winter squash are available beginning in early to mid-fall and can usually be found through March in most grocery stores. The key to this salad is balancing the sweetness of the squash with a crisp, tart apple, such as Granny Smith or McIntosh. Serve this salad with a hearty bean soup, roasted chicken, or baked salmon for a balanced meal. 

Ingredients

Squash

1 tablespoons extra virgin olive oil
1 medium delicata squash
¼ teaspoons sea salt

Salad

1 heads romaine lettuce torn, rinsed and spun dry
1 apples cored and sliced thin
3 green onions cut into thin rounds
½ cups pumpkin seeds toasted
¼ cups Zante currants (or raisins)

Dressing

4 tablespoons extra virgin olive oil
2 tablespoons raw apple cider vinegar
¼ teaspoons sea salt
¼ teaspoons black pepper

Nutrition Facts

Per serving Recipe serves 4

Calories from
  • Protein 7%
  • Net carbs 29%
  • Fat 63%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
353kcal
Protein
6.6g
Total Carbohydrates
31.1g
Dietary Fiber
5.1g
Net Carbs
26g
Total Sugars
12.4g
Glucose
4.2g
Fructose
1.4g
Galactose
6.6g
Total Fat
25.1g
Saturated Fat
3.8g
Monounsaturated Fat
15g
Polyunsaturated Fat
5.3g
Trans Fat
0.01g
Sodium
277mg
Vitamins
Water-Soluble Vitamins
Vitamin C
19.4mg
Thiamin (B1)
0.25mg
Riboflavin (B2)
0.08mg
Niacin (B3)
2mg
Pantothenic Acid (B5)
0.67mg
Vitamin B6
0.28mg
Folate (B9)
42.6µg
Choline
14mg
Fat-Soluble Vitamins
Vitamin E (Alpha-Tocopherol)
3mg
Vitamin K1 (Phylloquinone)
38.1µg
Minerals
Minerals
Calcium
70.3mg
Iron
2.9mg
Magnesium
145mg
Phosphorus
265mg
Potassium
742mg
Zinc
1.5mg
Copper
0.35mg
Manganese
1.1mg
Selenium
2.3µg
Fluoride
2.1µg
Amino Acids
Essential Amino Acids
Histidine
0.15g
Isoleucine
0.26g
Leucine
0.47g
Lysine
0.26g
Methionine
0.11g
Phenylalanine
0.33g
Threonine
0.2g
Tryptophan
0.11g
Valine
0.32g
Non-Essential Amino Acids
Alanine
0.3g
Arginine
0.94g
Aspartic Acid
0.65g
Cystine
0.06g
Glutamic Acid
1.2g
Glycine
0.35g
Proline
0.27g
Serine
0.32g
Tyrosine
0.22g
Fatty Acids
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
14.7g
Omega-3 Fatty Acids
ALA (18:3 n-3)
0.19g
Omega-6 Fatty Acids
Linoleic Acid (LA)
5g
Arachidonic Acid (AA)
0.02g
Other
Carotenoids
Alpha-Carotene
0.27µg
Beta-Carotene
443µg
Beta-Cryptoxanthin
7µg
Lutein + Zeaxanthin
241µg
Lycopene
0.04µg
Plant Sterols (Phytosterols)
Phytosterols
44.7mg
Other Compounds
Betaine
0.1mg
5.0 1 review

Jes…

Apr 20, 2022

This was fantastic. The delicata squash is so wonderfully sweet that the Granny Smith apple lent a good balance to the salad. I forgot the raisins but really didn’t miss them in the end. I’ll certainly make this again.