Butternut Squash with Black Beans

Name: Butternut Squash with Black Beans
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1/2 cup, peeled and cubed Butternut squash; 1 tablespoon, chopped Onions (Yellow); 1/6 teaspoon Soybean Oil; a pinch Garlic powder; 2 teaspoons Red wine vinegar; 2 teaspoons Water; 1/2 cup, low-sodium, rinsed and drained Beans (Black, Canned); a pinch Dried oregano

Cubed butternut squash simmered with onion, red wine vinegar and black beans — about 152 calories and 7.6 g fibre per serving.

152kcal per serving

6.9gprotein

27.2gcarbs

2.1gfat

194 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep15 min

Cook20 min

Total35 min

Makes1 serving

DifficultyMedium

Butternut squash with black beans is a one-pan side that leans on the beans for most of its 152 calories and about 7.6 g of fibre per serving. Cubed squash cooks in a little oil with onion, then simmers in a splash of red wine vinegar and water until tender, and the beans go in at the end.

The vinegar is what keeps the squash from tasting flat. Add it once the onion and squash have had five minutes in the pan, then cover and cook on low so the cubes steam through without breaking apart. Check with a fork: tender but still holding a corner is the target.

It works as a side for roast chicken or pork, or as a light lunch over brown rice with a handful of greens. Leftovers keep three to four days and reheat well in a covered pan with a spoonful of water, so it is worth cooking a larger batch.

Ingredients

Servings

Butternut squash1/2 cup, peeled and cubed (76 g)
Onions (Yellow)1 tablespoon, chopped (12 g)
Soybean Oil1/6 teaspoon (1 g)
Garlic powdera pinch
Red wine vinegar2 teaspoons (10 g)
Water2 teaspoons (10 g)
Beans (Black, Canned)1/2 cup, low-sodium, rinsed and drained (87 g)
Dried oreganoa pinch

Cook’s tips

A minute or two in the microwave softens the skin so a vegetable peeler goes through butternut squash without a fight.
Cut the cubes to an even 1/2 inch so they finish at the same time; larger chunks stay hard in the middle while small ones fall apart.
Cool leftovers and refrigerate within 2 hours; they keep 3 to 4 days and reheat in a covered pan with a spoonful of water.
Contains: none of the nine major food allergens.
Naturally gluten-free and dairy-free as written. Cider vinegar works in place of red wine vinegar.

Method

Wash your hands and all surfaces before you start.
Microwave the squash 1 to 2 minutes to soften the skin, then peel and cut into 1/2-inch cubes. Chop the onion.
Heat the oil in a pan over medium heat. Add the onion, garlic powder and squash and cook 5 minutes, stirring.
Add the vinegar and water, cover, and cook on low until the squash is fork-tender, about 10 minutes.
Stir in the rinsed black beans and oregano and heat through, 2 to 3 minutes.
Serve warm. Refrigerate leftovers within 2 hours.

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