Quinoa with Squash, Feta and Mango
Quinoa is far more than a passing trend: the slightly nutty grain is wonderfully filling and soaks up the flavours of whatever it's paired with. Here it meets sweet Hokkaido or butternut squash, creamy and salty feta, juicy mango and tender baby spinach. It's a colourful main that comes together quickly and looks every bit as good on the plate as it tastes. If you like things extra creamy, simply stir a little cream cheese through the squash for a lovely quick sauce.
Ingredients
- 300 g quinoa, mixed or single colour
- 800 g squash, Hokkaido or butternut
- 100 g baby spinach
- 1 onion
- 75 ml dry white wine
- 200 g feta, traditional German recipes use sheep's cheese; feta works well
- 1 mango
- olive oil
- salt
- pepper
- nutmeg
- vegetable stock, a little, to season the quinoa cooking water
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 520 kcal | 2,080 kcal |
| Carbohydrates | 62 g | 248 g |
| Protein | 22 g | 88 g |
| Fat | 18 g | 72 g |
| Fibre | 7 g | 28 g |
| of which sugar | 14 g | 56 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the quinoa thoroughly under cold running water. Bring 675 ml water with a little vegetable stock to the boil, stir in the quinoa, cover and simmer gently over low heat for about 20 minutes, until all the liquid has been absorbed.
- Meanwhile, peel the squash (necessary for butternut; Hokkaido can be left unpeeled), halve it, scoop out the seeds and cut into cubes. Peel the onion and finely dice it too.
- Heat a little olive oil in a pan and gently sweat the onion and squash cubes. Deglaze with the white wine and cook over low heat for 10 to 15 minutes. If the wine evaporates before the squash is tender, add a splash of water. Season with salt, pepper and a little freshly grated nutmeg.
- Wash the baby spinach and spin dry. Peel the mango, cut the flesh away from the stone and dice. Crumble the feta into pieces.
- Arrange the baby spinach on plates, spoon over the quinoa, add the squash and mango cubes, and finish with the crumbled feta.
- Tip: If you prefer it creamier, stir a little milk and cream cheese or soft goat's cheese through the squash just before serving for a quick, smooth sauce.
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Nutrition facts per serving (estimate)
| Calories | 520 kcal |
|---|---|
| Carbohydrates | 62 g |
| Protein | 22 g |
| Fat | 18 g |
| Fibre | 7 g |
| of which sugar | 14 g |
Frequently asked questions
Do I need to rinse quinoa before cooking?
Yes, always. Rinsing under cold water removes the natural bitter compounds (saponins) on the quinoa.
Which squash works best for this recipe?
Both Hokkaido and butternut work well. Hokkaido doesn't need peeling, whereas butternut does.
Can I make this dish vegan?
Yes, simply swap the feta for a vegan cheese alternative and leave out the optional cream cheese.
How do I make a sauce to go with it?
Stir a little milk and cream cheese or soft goat's cheese through the cooked squash just before serving. That quickly gives you a creamy sauce.
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