Butternut Squash & Black Beans With Cashew Sauce
Ingredients
Metric
1 kg ~ ½ medium butternut squash
480 g ~ 2 cans cooked black beans
400 ml ~ 1 can chopped tomatoes
1 medium onion
½ tbsp olive oil for roasting
10 ml ~ ½ tbsp agave or maple syrup
½ tsp garlic powder
½ tsp paprika or cayenne
1 tsp salt
Cashew Sauce:
60 ml milk | soy, oat or cashew
30 g cashews
1 tbsp apple cider vinegar
1 tsp onion powder
¼ tsp salt
Optional Garnish:
2 tbsp dried cranberries
2 tbsp spring onions
⅛ tsp ground black pepper
US
2 lb ~ ½ medium butternut squash
16 oz ~ 2 cans cooked black beans
13 oz ~ 1 can chopped tomatoes
1 medium onion
½ tbsp olive oil for roasting
½ tbsp agave or maple syrup
½ tsp garlic powder
½ tsp paprika or cayenne
1 tsp salt
Cashew Sauce:
½ cup milk | soy, oat or cashew
¼ cup cashews
1 tbsp apple cider vinegar
1 tsp onion powder
¼ tsp salt
Optional Garnish:
2 tbsp dried cranberries
2 tbsp spring onions
⅛ tsp ground black pepper
MAKES4 portions
PREP TIME15 minutes
COOKING TIME30 minutes
TOTAL TIME45 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan. Cut the skin off the squash making sure you cut away all the pale flesh. Cut into bite-sized pieces. Dice the onion. Add both to an oiled casserole dish, preferably cast iron. Spray or lightly brush the vegetables with olive oil.
2Mix to coat.
3Roast in the middle of the oven for 10 minutes. Stir with a spatula and roast for another 10 minutes.
4In the meantime, make the sauce. Add milk, cashew, vinegar, onion powder and salt to a blender (small cup).
5Blend until smooth ~ 60 seconds. Set aside.
6Drain and rinse black beans. Add drained and rinsed black beans, chopped tomatoes, syrup, garlic powder, paprika (or cayenne, if you like it spicy) and salt to the roasted vegetables.
7Mix to combine.
8Roast in the middle of the oven for 5 minutes. Stir with a spatula and roast for another 5 minutes.
9Transfer to plates.
10Drizzle with the sauce.
11Garnish with dried cranberries and spring onions. Sprinkle with freshly ground black pepper.
Tips
- You can buy chopped tomatoes that already include onions.
- You can use cashew parmessan instead of cashew sauce.
- Use one can of beans to turn it into a two-portion meal.
Nutritional Info
Makes 4 portions
400 Calories per portion
16g protein
77g carbohydrates
23g fiber
5g fat
400 Calories per portion
16g protein
77g carbohydrates
23g fiber
5g fat
High in Vitamins B1, B3, B5, B6, Folate, A, C, E
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Zinc
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Zinc
