Butternut Squash With Black Beans
Ingredients
Metric
500 g ~ ¼ medium butternut squash
280 g ~ 1 can 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
Recommended Topping:
4 tbsp plain yogurt
2 tbsp pumpkin seeds
⅛ tsp ground black pepper
US
1 lb ~ ¼ medium butternut squash
16 oz ~ 1 can 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
Recommended Topping:
4 tbsp plain yogurt
2 tbsp pumpkin seeds
⅛ tsp ground black pepper
MAKES2 portions
PREP TIME15 minutes
COOKING TIME30 minutes
TOTAL TIME45 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan - if using the oven method. 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 or a large cooking pan, preferably cast iron. Spray or lightly brush the vegetables with olive oil.
2Mix to coat and cover with a lid.
3Cook over medium heat or roast in the middle of the oven for 10 minutes. Stir with a spatula and cook / roast for another 10 minutes.
4Drain 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.
5Mix to combine.
6Cook over medium heat or roast in the middle of the oven for 5 minutes. Stir with a spatula and cook / roast for another 5 minutes.
7Transfer to plates.
8Top with yogurt and pumpkin seeds. Sprinkle with freshly ground black pepper.
Nutritional Info
Makes 2 portions
380 Calories per portion
16g protein
78g carbohydrates
23g fiber
3g fat
380 Calories per portion
16g protein
78g carbohydrates
23g fiber
3g fat
High in Vitamins B1, B2, 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 Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
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