Butternut Squash with Black Beans
Butternut squash and black beans make a hearty side dish that is delicious and full of fiber and protein.
- Yield
- 6 servings
- Serving size
- 1/6 of recipe
- Rating
- 3.52 of 5 (139 ratings)
Food groups
- Vegetables: 1 1/4 cups
Ingredients
- 2 3/4 cups butternut squash, cubed (1 small squash, about 1 pound)
- 1 small onion, chopped
- 1 teaspoon vegetable oil (or cooking oil of choice)
- 1/4 teaspoon garlic powder
- 1/4 cup red wine vinegar
- 1/4 cup water
- 2 cans (15.5 ounces each) low-sodium black beans, rinsed and drained
- 1/2 teaspoon oregano
Directions
- Wash hands with soap and water.
- Heat the squash in the microwave on high heat for 1 to 2 minutes.
- This will soften the skin.
- Carefully peel the squash with a vegetable peeler or small knife.
- Cut the squash into 1/2 inch cubes.
- Peel and chop the onion.
- In a large pan, heat the oil.
- Add the onion, garlic powder, and squash.
- Cook for 5 minutes on medium heat.
- Add vinegar and water.
- Cook on low heat until the squash is tender, about 10 minutes.
- Add the beans and oregano.
- Cook until the beans are heated through.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 173.34 |
| Total Fat | 1.43 g |
| Saturated Fat | 0.28 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 31.67 g |
| Dietary Fiber | 12.13 g |
| Total Sugars | 3.23 g |
| Added Sugars included | 0 g |
| Protein | 9.63 g |
| Calcium | 72 mg |
| Potassium | 629 mg |
| Sodium | 204.84 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 62 mg |
| Phosphorus | 177 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 142 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 11 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 8 mcg |
| Folate | 105 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 41 mg |
Recipes you may also like
- Soft Chicken Taco
- Chicken Vegetable Soup with Kale
- Seasoned Roasted Vegetables
- Lentil Chili
- Brunswick Stew
- Vegetable and Rice Skillet Meal
- Turkey Salad with Orange Vinaigrette
- Lemon Pepper Salmon Patties
Source
Recipe by: Pennsylvania Nutrition Education Network
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/butternut-squash-black-beans. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.