CookPal AI
recipe image

Butternut Squash with Black Beans

Butternut squash and black beans make a hearty side dish that is delicious and full of fiber and protein.

  • 6 Servings
  • $3.00 - $5.99

Ingredients

  • 2 3/4 cups butternut squash, cubed
  • 1 small onion, chopped
  • 1 teaspoon vegetable oil
  • 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

Steps

1

Wash hands with soap and water.

2

Heat the squash in the microwave on high heat for 1 to 2 minutes. This will soften the skin.

3

Carefully peel the squash with a vegetable peeler or small knife.

4

Cut the squash into 1/2 inch cubes.

5

Peel and chop the onion.

6

In a large pan, heat the oil. Add the onion, garlic powder, and squash.

7

Cook for 5 minutes on medium heat.

8

Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.

9

Add the beans and oregano. Cook until the beans are heated through.

Ingredients

Serving Size: 1/6 of recipe

NutrientsAmount
Total Calories179
Total Fat1 g
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates34 g
Dietary Fiber12 g
Total Sugars3 g
Added Sugars included0 g
Protein10 g
Minerals
Calcium89 mg
Potassium713 mg
Sodium206 mg
Copper337 mcg
Iron3 mg
Magnesium76 mg
Phosphorus186 mg
Selenium2 mcg
Zinc1 mg
Vitamins
Vitamin A341 mcg RAE
Vitamin B60.2 mg
Vitamin B120 mg
Vitamin C19 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K6 mcg
Folate110 mcg DFE
Thiamin0.3 mg
Riboflavin0.2 mg
Niacin2 mg
Choline35 mg

Source:

  • Pennsylvania Nutrition Education Network