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Butternut Squash with Black Beans

Butternut Squash with Black Beans

Image of Butternut Squash with Black Beans recipe on a plate.
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 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

  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.

Notes

Learn more about:

Source:

Pennsylvania Nutrition Education Network

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 173
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 205 mg
Carbohydrates 32 g
Dietary Fiber 12 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 72 mg
Iron 3 mg
Potassium 629 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 173
Total Fat 1 g
Saturated Fat 0 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 32 g
Dietary Fiber 12 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 72 mg
Potassium 629 mg
Sodium 205 mg
Copper 0 mg
Iron 3 mg
Magnesium 62 mg
Phosphorus 177 mg
Selenium 2 mg
Zinc 1 mg
Vitamins
Vitamin A 142 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
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