In Blog, Recipes

Butternut Squash and Black Beans

This absolutely scrumptious dish can be used by itself as a meal or side or wrap it up and serve it in a low carb wrap or lettuce leaf as a burrito.  To make it more filling you can add some chopped up chicken or some grass-fed lean ground beef.

Butternut squash is loaded with vitamins and phytonutrients.  This winter fruit has more vitamin A then pumpkin providing far more then the RDA in just one serving.  It is also high in other carotene’s and lutein making it especially good for healthy vision.  It also contains B vitamins along with iron, calcium and other minerals.  This sweet winter squash is known for being a nutrient dense food meaning it has lots of nutrients in a small amount of calories.  There are only 63 calories in a cup of butternut squash.

If you like roasted pumpkin seeds, you will love these too.  The seeds are edible and highly nutritious.  Like the squash itself, seeds are high in fiber only they are also high in the the healthy type of monounsaturated fats and protein.  With an array of minerals, healthy fats and protein its definitely worth it to save the seeds.

Butternut Squash and Black Beans

1 medium size butternut squash, cooked and cubed (4 cups cubed)
1 tsp coconut oil
1 cup sweet onion, diced
1 red pepper, chopped
2 garlic cloves, minced
2 tsp cumin
1/4 tsp red pepper flakes
salt and pepper to taste
1 can black beans, rinsed and drained

1.  To cook butternut squash quickly just cut in half and remove seeds.
2.  Place face down on a microwavable dish and place in microwave for 8 minutes. Flip over, cover with wax paper and cook an additional 8 minutes. Remove and allow to cool. Once cooled, cut with a knife to obtain cubes of squash.
3.  Heat coconut oil in skillet and add onion, pepper and garlic. Cook for about 5 minutes or until onions are translucent. Add spices and cook 1 more minute.
4.  Add beans and squash to mixture.

Ready to serve as is in a low carb wrap or large lettuce leaf or by itself.  Try adding some cooked chicken or lean ground beef for a heartier meal.

Serves: 8 (3/4 cup serving size)
Calories: 100
Fat: .9 g
Carbs: 22.6 g
Fiber: 3 g
Protein: 4 g

Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!

Visit BodyDesigns Two Week Detox Plan or BodyDesignsbyMary for more information.

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