⏱ 50 min totalVegan Protein Squash Bowl
Per 1 serving · 398 g · 11 ingredients
of a 2,000 cal day
- Protein17g16% of calories
- Carbs64g62% of calories
- Fat10g22% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Protein Squash Bowl (398 g) has 401 calories, with 17 g of protein, 64 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (34% DV), dietary fiber (54% DV) and Vitamin A (73% DV). Keep an eye on sodium, which provides 41% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber54%
- Vitamin A73%
- Vitamin C54%
- Vitamin E29%
- Vitamin K111%
Good source of
10–19% of the daily value
- Choline13%
- Calcium14%
- Selenium14%
Watch
20%+ of the daily value
- Sodium41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ medium (1 lb) Butternut squash
½ tbsp Olive oil- 🥄¼ tsp Salt
¼ cup Quinoa
½ can Tomatoes- 🥄⅛ cup Water
½ cup Lentils
⅛ cup Parsley
½ cloves, minced Garlic
¼ tsp Lemon juice
⅛ tsp Paprika
Directions
- 1
Preheat oven to 400°F.
- 2
Chop squash into cubes and toss with olive oil and sea salt in a mixing bowl. Transfer to a baking sheet and spread evenly. Bake for 25 minutes until squash is soft and lightly browned.
- 3
In a large pot, combine quinoa, diced tomatoes, and water. Bring to a boil, then reduce heat to low, cover, and simmer for 10-15 minutes until liquid is absorbed.
- 4
Remove quinoa from heat. Stir in lentils, parsley, minced garlic, lemon juice, and paprika. Top with roasted squash. Serve hot or cold.
Vitamins & minerals
Amounts for 1 serving (398 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 661 μg | 73% |
| Vitamin C | 48 mg | 54% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 133 μg | 111% |
| Thiamine | 1 mg | 83% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 307 μg | 77% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 70 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 139 mg | 14% |
| Iron | 7 mg | 90% |
| Potassium | 1,240 mg | 26% |
| Magnesium | 172 mg | 41% |
| Phosphorus | 434 mg | 62% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 66% |
| Manganese | 2 mg | 74% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 947 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 5,480 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,410 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 401 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Vegan Protein Squash Bowl?
One serving of Vegan Protein Squash Bowl (1 serving) has 401 calories, which works out to 101 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Vegan Protein Squash Bowl high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 16% 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 Vegan Protein Squash Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Protein Squash Bowl?
938 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegan Protein Squash Bowl?
6.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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