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Butternut Squash with Black Beans

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Butternut Squash with Black Beans
En Español

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  • Makes: 6 servings

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

Ingredients

  • 2 3/4 cups Butternut squash, cubed (1 small squash, about 1 pound)
  • 1 teaspoon vegetable oil
  • 1 onion (small, chopped)
  • 1/4 teaspoon garlic powder
  • 1/4 cup red wine vinegar
  • 1/4 cup water
  • 2 cans black beans (16 ounces each, rinsed and drained)
  • 1/2 teaspoon oregano

Directions

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

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

3. Cut the squash into 1/2 inch cubes.

4. Peel and chop the onion.

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

6. Cook for 5 minutes on medium heat.

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

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

Notes

Learn more about:

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
Website Recipes

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 232
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 291 mg
Carbohydrates 44 g
Dietary Fiber 14 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 0 mcg
Calcium 116 mg
Iron 5 mg
Potassium 883 mg
N/A - data is not available
Nutrients Amount
Total Calories 232
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 44 g
Dietary Fiber 14 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 13 g
Minerals
Calcium 116 mg
Potassium 883 mg
Sodium 291 mg
Copper 446 mcg
Iron 5 mg
Magnesium 96 mg
Phosphorus 247 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 341 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 14 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 7 mcg
Folate 146 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 48 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/2 cups
Protein Foods
3 1/4 ounces

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