Recipe details

Butternut squash salad with farro and pepitas

Vegetables / Cereal grains, pasta

  • squash
  • wheat
  • cheese
  • oil
  • onions
  • vinegar
  • water
  • salt
  • sugars
  • pepper

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Preparation & details:

smittenkitchen.com/blog/2012/10/butternut-squash-salad-with-farro-and-pepitas/

Source: Smitten Kitchen

253 recipes on HappyForks

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 145 kcal 7%
  • Protein: 3.93 g 7%
  • Fat: 6.98 g Why gray? Help 14%
  • Carbohydrates: 18.87 g 8%

Calorie breakdown

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  • Protein: 10% 14 kcal
  • Fat: 42% 61 kcal
  • Carbohydrates: 48% 70 kcal

Omega 6 : Omega 3

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1:1 20:1 11:1

butternut squash salad with farro and pepitas

CC BY 2.0 / flippinyank

General

  • Energy

    145 kcal

    7%

  • Water

    68.66 g

    3%

Carbohydrates

  • Carbohydrate

    18.87 g

    8%

  • Fiber

    3.4 g

    14%

  • Sugars, total

    1.8 g

  • Starch

    0 g

Lipids

  • Total lipid (fat)

    6.98 g

    14%

  • Total polyunsaturated

    0.874 g

  • Omega 3 (n-3)

    0.072 g

    5%

  • Omega 6 (n-6)

    0.797 g

    7%

  • Total monounsaturated

    4.363 g

  • Total saturated

    1.436 g

    as low as possible

  • Total trans

    0.003 g

    as low as possible

  • Cholesterol

    3 mg

    as low as possible

Protein + aminoacids

  • Protein

    3.93 g

    7%

  • Tryptophan

    0.051 g

    16%

  • Threonine

    0.128 g

    10%

  • Isoleucine

    0.158 g

    13%

  • Leucine

    0.294 g

    11%

  • Lysine

    0.196 g

    8%

  • Methionine + Cystine

    0.139 g

    11%

  • Methionine

    0.066 g

  • Cystine

    0.073 g

  • Phenylalanine + Tyrosine

    0.319 g

    15%

  • Phenylalanine

    0.181 g

  • Tyrosine

    0.138 g

  • Valine

    0.196 g

    13%

Vitamins

  • Vitamin C

    14.2 mg

    19%

  • Folate, total

    25 µg

  • Folate, DFE

    25 µg DFE

    6%

  • Vitamin B-1 (Thiamin)

    0.14 mg

    13%

  • Vitamin B-2 (Riboflavin)

    0.044 mg

    4%

  • Vitamin B-3 (Niacin)

    1.618 mg

    12%

  • Vitamin B-5 (Pantothenic acid)

    0.418 mg

    8%

  • Vitamin B-6

    0.157 mg

    12%

  • Vitamin B-12 (Cobalamin)

    0.02 µg

    1%

  • Vitamin A

    7105 IU

    305%

  • Vitamin E

    1.89 mg

    13%

  • Vitamin D

    1 IU

    0%

  • Vitamin K

    4.6 µg

    5%

  • Isoflavones, total

    0 mg

Minerals

  • Calcium, Ca

    52 mg

    5%

  • Magnesium, Mg

    45 mg

    15%

  • Phosphorus, P

    82 mg

    12%

  • Iron, Fe

    1.1 mg

    6%

  • Potassium, K

    309 mg

    7%

  • Sodium, Na

    223 mg

    15%

  • Zinc, Zn

    0.74 mg

    9%

  • Copper, Cu

    0.121 mg

    13%

  • Selenium, Se

    11.3 µg

    21%

  • Manganese, Mn

    0.734 mg

    41%

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Ingredients

Ingredient description Matched product
1 medium butternut squash (about 2 pounds) Squash · winter · butternut · raw - 907 g
5 to 6 tablespoons olive oil, divided Oil · olive · salad or cooking - 5.5 tbsp
Salt Salt · table - 0.75 tsp
Freshly ground black pepper, to taste Spices · pepper · black - 0.75 tsp, ground
1 cup semi-pearled farro Wheat · hard red spring - 1 cup
1/3 cup toasted pepitas Seeds · pumpkin and squash seeds · whole · roasted · without salt - 0.33 cup
3 ounces ricotta salata or another salty cheese, crumbled or coarsely grated (about 3/4 cup) Cheese · ricotta · whole milk - 3 fl oz
1 tablespoon sherry vinegar Vinegar · red wine - 1 tbsp
1 tablespoon water Water · bottled · generic - 1 tbsp
1/2 teaspoon table salt Salt · table - 0.5 tsp
1/2 teaspoon granulated sugar Sugars · granulated - 0.5 tsp
1/2 small red onion, finely chopped Onions · raw - 0.5 small

Possible differences in nutritional values

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About Nutrition Facts

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  • Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
  • Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.

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  • RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
  • AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
  • UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.