Savory Bulgur and Butternut Squash Medley
This Savory Bulgur and Butternut Squash Medley combines the nutty flavor of bulgur wheat with the natural sweetness of roasted butternut squash, creating a hearty and nutritious dish that's perfect for any meal. Rich in vitamins and minerals, this dish is lower in fat and glycemic index than traditional grain options, making it a wonderful choice for health-conscious eaters. Enhanced with the creaminess of reduced-fat feta cheese and a hint of sage, this versatile medley can serve as a delightful side dish paired with roasted meats or enjoyed alone alongside a fresh salad and crisp apple slices. Each bite celebrates the wholesome goodness of seasonal ingredients and can be further customized with spices like cinnamon, chili, or coriander for added flavor.
2
Servings
365
Calories
7
Ingredients
Ingredients
Butternut squash
1 (peeled and diced)
Bulgur wheat
1 1/4 cups (cooked according to instructions)
Reduced-fat feta cheese
1 1/4 cups (cubed)
Dried sage
1/2 teaspoon
Fresh ground black pepper
to taste
Agave syrup or sugar
1 tablespoon
Lemon
1 (juice only)
Instructions
1
Preheat the oven to 350°F (175°C).
2
Peel and dice the butternut squash into small cubes, then place them in a covered baking dish.
3
Roast the squash in the preheated oven for about 25-30 minutes, or until it is just starting to soften.
4
While the squash is roasting, prepare the bulgur wheat as per package instructions and set aside.
5
Once the squash is done, remove it from the oven and let it cool slightly.
6
In a large mixing bowl, combine the cooked bulgur wheat, roasted butternut squash, and cubed reduced-fat feta cheese.
7
Add the dried sage and freshly ground black pepper to the mixture, tossing everything together gently until well combined.
8
In a small bowl, mix the agave syrup (or sugar) with the freshly squeezed lemon juice to create a dressing.
9
Drizzle the dressing over the bulgur and squash mixture and toss to coat evenly.
10
Serve warm, garnished with additional sage or spices of your choice, and enjoy!
Nutrition Information
10g
Fat
15g
Protein
8g
Fiber
4.5g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Bulgur and Butternut Squash Medley?
It is a hearty dish that combines nutty bulgur wheat, roasted butternut squash, reduced-fat feta cheese, and a lemon-agave dressing.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian as it contains no meat products.
How many servings does this recipe provide?
This recipe is designed to yield 2 servings.
What temperature should I set my oven to?
You should preheat your oven to 350°F (175°C) for roasting the squash.
How long does the butternut squash need to roast?
The squash should roast for approximately 25 to 30 minutes, or until it just begins to soften.
What type of cheese is used in this medley?
The recipe calls for 1 1/4 cups of cubed reduced-fat feta cheese.
How do I prepare the bulgur wheat?
Prepare the bulgur wheat according to the specific instructions provided on its package.
What are the ingredients for the dressing?
The dressing is a simple mixture of agave syrup (or sugar) and freshly squeezed lemon juice.
How many calories are in one serving?
Each serving contains approximately 365 calories.
How much fiber is in this dish?
This recipe is high in fiber, providing 8g per serving.
Is this dish considered low glycemic?
Yes, bulgur wheat and butternut squash are known for having a lower glycemic index compared to many other grains and starches.
Can I use sugar instead of agave syrup?
Yes, you can substitute 1 tablespoon of sugar if you do not have agave syrup.
What spices are used to flavor the medley?
The primary seasonings are dried sage and freshly ground black pepper.
How much protein is in each serving?
There are 15g of protein per serving in this recipe.
What is the fat content per serving?
There is 10g of fat per serving.
How should I prepare the butternut squash?
Peel the squash and dice it into small, uniform cubes before roasting.
What can I serve with this dish?
It can be served as a side dish for roasted meats or as a main with a fresh salad and apple slices.
Can I add other spices to this recipe?
Yes, spices like cinnamon, chili, or coriander can be added to customize the flavor profile.
How many ingredients are required in total?
This recipe uses 7 main ingredients: butternut squash, bulgur, feta, sage, pepper, agave/sugar, and lemon.
Is the dish served hot or cold?
This medley is best served warm.
What is the sugar content per serving?
Each serving contains about 4.5g of sugar.
Do I need to cover the squash while roasting?
Yes, the instructions recommend placing the diced squash in a covered baking dish.
What is the best way to combine the ingredients?
In a large mixing bowl, toss the cooked bulgur, roasted squash, feta, and spices gently until well combined.
Is this recipe considered healthy?
Yes, it is rich in vitamins and minerals and uses wholesome, seasonal ingredients.
Can I garnish this dish?
Yes, you can garnish with additional sage or other spices of your choice.
How much bulgur wheat is needed?
You will need 1 1/4 cups of bulgur wheat (measured after cooking according to instructions).
Is this a seasonal recipe?
Yes, it features seasonal ingredients like butternut squash, which is often associated with autumn and winter.
What part of the lemon is used?
The recipe uses only the juice of one freshly squeezed lemon.
Is this recipe quick to prepare?
With a roasting time of 30 minutes and simple mixing steps, it is considered an easy and relatively fast recipe.
Is bulgur wheat gluten-free?
No, bulgur wheat is a grain made from wheat and therefore contains gluten.