⏱ 65 min total

Roasted Butternut Squash, Beans and Barley Bowl

Name: Roasted Butternut Squash, Beans and Barley Bowl
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Yield: 1 serving
Ingredients: ⅓ cup Barley; ¹⁵⁄₁₆ cup Vegetable broth; ¹³⁄₁₆ cup, cubes Butternut squash; ⅔ tbsp Olive oil; ³⁄₁₆ tsp, leaves Thyme; ³⁄₁₆ slice, medium Onion; ³⁄₁₆ package (10 oz) Spinach; ⅔ cup White beans; ¹⁄₁₆ tsp Garlic powder; ⅓ fruit Avocado; ⅓ dash Salt; ⅓ dash Black pepper

Per 1 serving · 704 g · 12 ingredients

Calories

702

35%
of a 2,000 cal day

Protein
25g
14% of calories
Carbs
112g
61% of calories
Fat
20g
25% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Roasted Butternut Squash, Beans and Barley Bowl (704 g) has 702 calories, with 25 g of protein, 112 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (50% DV), dietary fiber (96% DV) and Vitamin A (94% DV). Keep an eye on sodium, which provides 43% of the daily value.

Per 100 g

100cal

low energy density

Protein per 100 cal

3.6g

Net carbs

85g

carbs minus fiber

Fiber

27g

4.3 g sugar

High in

20%+ of the daily value

Protein50%
Dietary fiber96%
Vitamin A94%
Vitamin C50%
Vitamin E45%
Vitamin K216%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 50 min

1
Preheat the oven to 400°F.
2
In a medium pot, combine barley, a pinch of salt, and vegetable broth. Bring to a boil, then cover and reduce heat to low. Simmer for 45 minutes. Remove the cover and let sit for 5-10 minutes before fluffing with a fork.
3
While the barley cooks, cube the butternut squash into 1-inch pieces. Place on a roasting pan lined with parchment paper or lightly greased. Toss with 1 tablespoon of olive oil, thyme, and sea salt. Roast on the middle rack for 25-30 minutes, stirring once, until tender.
4
In a medium pan, heat the remaining olive oil over medium heat. Add the chopped onions and cook for about 5 minutes. Add the spinach and cook until wilted. Stir in the white beans and a dash of garlic powder, cooking until heated through.
5
Serve the barley and vegetable mixture topped with avocado, seasoned to taste with salt and pepper.

Vitamins & minerals

Amounts for 1 serving (704 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	848 μg	94%
Vitamin C	45 mg	50%
Vitamin D	0 μg	0%
Vitamin E	7 mg	45%
Vitamin K	259 μg	216%
Thiamine	1 mg	47%
Riboflavin (B2)	0.3 mg	22%
Niacin	6 mg	39%
Vitamin B6	1 mg	54%
Folate (B9)	307 μg	77%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	39%
Choline	44 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	262 mg	26%
Iron	10 mg	121%
Potassium	2,038 mg	43%
Magnesium	239 mg	57%
Phosphorus	405 mg	58%
Zinc	4 mg	38%
Copper	1 mg	110%
Manganese	3 mg	110%
Selenium	29 μg	53%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	989 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	7,647 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 702 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

133min
Walking (3.5 mph)
84min
Cycling (moderate)
58min
Running (6 mph)
99min
Swimming laps

Common questions

How many calories are in Roasted Butternut Squash, Beans and Barley Bowl?

One serving of Roasted Butternut Squash, Beans and Barley Bowl (1 serving) has 702 calories, which works out to 100 calories per 100 g. That is about 35% of a 2,000-calorie day.

Is Roasted Butternut Squash, Beans and Barley Bowl high in protein?

It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Butternut Squash, Beans and Barley Bowl keto-friendly?

It is hard to fit into a strict keto diet. One serving has 85 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Butternut Squash, Beans and Barley Bowl?

994 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Butternut Squash, Beans and Barley Bowl?

4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (704 g)

Calories702

% Daily Value*

Total fat 20g	26%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 994mg	43%
Total carbohydrate 112g	41%
Dietary fiber 27g	96%
Total sugars 4.3g
Protein 25g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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