Prep Time: 15 minutes Cook Time: 60 minutes Serving Size: 1 cup Serves: 6
Nutrition Facts |
|
| Serving Size 1 cup (420g) | 6 servings per container |
| Amount per serving | |
| Calories 260 | |
| % Daily Value * | |
| Total Fat 9g | 12% |
| Saturated Fat 3g | 15% |
| Trans Fat 0g | |
| Cholesterol 10mg | 3% |
| Sodium 350mg | 15% |
| Total Carbohydrate 34g | 12% |
| Dietary Fiber 10g | 36% |
| Total Sugars 6g | |
| Includes 0g Added Sugars | 0% |
| Protein 13g | |
| Vitamin D 0mcg | 0% |
| Calcium 256mg | 20% |
| Iron 3mg | 15% |
| Potassium 589mg | 15% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 56% Daily Value Vitamin C: 77% Daily Value |
|
INGREDIENTS
Nonstick cooking spray
1 medium butternut squash
2 tablespoons olive oil
1 medium yellow onion
2 medium red or green bell peppers
2 cloves of garlic
1 jalapeño pepper
1 14-ounce can diced tomatoes
1 14-ounce can black beans
3 cups water
¼ cup dry quinoa
1 teaspoon cumin
½ teaspoon salt
Ground black pepper, to taste
Optional:
1 cup shredded reduced-fat cheddar cheese
STEPS
- Preheat oven to 375° Spray baking pan with nonstick spray.
- Rinse butternut squash. Slice off ends and peel. Cut squash in half lengthwise and scrape out seeds. Chop squash into small cubes and place on baking pan. Bake until soft, about 30 minutes. Let cool, then mash cooked squash.
- Rinse and chop bell peppers, onion, jalapeño, and garlic. Wash hands after handling jalapeño.
- Drain canned tomatoes. Drain and rinse canned black beans.
- Heat oil in a large pot over high heat. Add onions and bell peppers. Cook until soft. Add garlic and jalapeño. Cook for another 2-5 minutes, stirring occasionally.
- Add cooked butternut squash and remaining ingredients. Bring to a boil, then reduce heat and simmer for 30 minutes.
- Top each serving with shredded cheese, if desired.
IDEAS
- Choose reduced-sodium or no salt added canned beans and vegetables.
- Substitute brown rice, barley, or another whole grain for the quinoa. Cooking times may vary.
Nutrition Facts |
|
| Serving Size 1 cup (420g) | 6 servings per container |
| Amount per serving | |
| Calories 260 | |
| % Daily Value * | |
| Total Fat 9g | 12% |
| Saturated Fat 3g | 15% |
| Trans Fat 0g | |
| Cholesterol 10mg | 3% |
| Sodium 350mg | 15% |
| Total Carbohydrate 34g | 12% |
| Dietary Fiber 10g | 36% |
| Total Sugars 6g | |
| Includes 0g Added Sugars | 0% |
| Protein 13g | |
| Vitamin D 0mcg | 0% |
| Calcium 256mg | 20% |
| Iron 3mg | 15% |
| Potassium 589mg | 15% |
| *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe also has: Vitamin A: 56% Daily Value Vitamin C: 77% Daily Value |
|
An Equal Opportunity Institution
*Adapted from a Chef David Bearl recipe
This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.
