Butternut Squash and Smoky Black Bean Salad

Vegetarian
Gluten Free
Very Healthy
Health score
73%
Butternut Squash and Smoky Black Bean Salad
47 min.
4
449kcal

Suggestions


Indulge in the vibrant flavors and health benefits of our Butternut Squash and Smoky Black Bean Salad! Perfectly suited for vegetarians and those seeking gluten-free options, this side dish is a delightful addition to any meal. With a commendable health score of 73, it’s not just tasty; it’s a nutrition powerhouse packed with essential vitamins and minerals.

Imagine the sweet, nutty essence of roasted butternut squash mingling with the hearty texture of black beans, all elevated by a hint of smokiness from adobo sauce. The fresh peppery notes of baby arugula add a delightful contrast, making every bite exciting. Toss in some crumbled goat cheese and toasted walnuts, and you have a dish that satisfies both your taste buds and your nutritional needs.

Ready in just 47 minutes, this salad is ideal for busy weeknights, yet impressive enough to serve at gatherings or special occasions. With each serving clocking in at 449 calories, you can enjoy a guilt-free, delicious dish that’s as beautiful to look at as it is to eat. So gather your ingredients and treat yourself and your loved ones to this colorful, healthful delight that showcases the best of seasonal produce!

Ingredients

  • tablespoon chiles in adobo sauce 
  • ounce baby arugula 
  • 15 ounce black beans rinsed drained canned
  • 0.3 teaspoon pepper black
  • cups butternut squash cubed peeled ()
  • tablespoon dijon mustard 
  •  garlic clove thinly sliced
  • ounces goat cheese crumbled
  • tablespoon honey 
  • 0.5 teaspoon kosher salt divided
  • teaspoons olive oil extra virgin extra-virgin divided
  • tablespoons red wine vinegar 
  • 0.5 cup walnuts chopped

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 42
  2. Combine squash and 1 tablespoon oil; toss to coat. Arrange squash on a jelly-roll pan.
  3. Bake at 425 for 25 minutes or until tender.
  4. Arrange walnuts on jelly-roll pan; coat with cooking spray.
  5. Sprinkle 1/8 teaspoon salt over nuts; toss.
  6. Bake at 425 for 10 minutes or until toasted, stirring once.
  7. Combine 1 tablespoon olive oil, vinegar, mustard, honey, and adobo sauce in a bowl; stir with a whisk.
  8. Heat a medium nonstick skillet over medium heat.
  9. Add remaining 1 teaspoon oil to pan; swirl to coat.
  10. Add garlic; saut 1 minute.
  11. Add squash, remaining 3/8 teaspoon salt, pepper, and beans; cook 3 minutes or until heated through.
  12. Remove from heat; stir in 3 tablespoons adobo dressing; toss to coat.
  13. Combine remaining dressing and arugula; toss to coat. Divide arugula mixture evenly among 4 plates; top with bean mixture.
  14. Sprinkle evenly with nuts and cheese.

Nutrition Facts

Calories449kcal
Protein14.93%
Fat41.29%
Carbs43.78%

Properties

Glycemic Index
57.07
Glycemic Load
7.83
Inflammation Score
-10
Nutrition Score
33.47260850668%

Flavonoids

Cyanidin
0.4mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.74mg
Kaempferol
22.26mg
Myricetin
0.02mg
Quercetin
5.08mg

Nutrients percent of daily need

Calories:448.64kcal
22.43%
Fat:21.74g
33.44%
Saturated Fat:4.3g
26.9%
Carbohydrates:51.86g
17.29%
Net Carbohydrates:37.52g
13.64%
Sugar:9.37g
10.41%
Cholesterol:6.52mg
2.17%
Sodium:1181.35mg
51.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.69g
35.38%
Vitamin A:16564.72IU
331.29%
Manganese:1.54mg
76.91%
Vitamin K:76.56µg
72.92%
Folate:274.95µg
68.74%
Fiber:14.34g
57.37%
Vitamin C:39.97mg
48.44%
Magnesium:181.21mg
45.3%
Copper:0.72mg
36.05%
Potassium:1201.26mg
34.32%
Vitamin B1:0.5mg
33.29%
Phosphorus:324.16mg
32.42%
Iron:5.18mg
28.76%
Calcium:244.32mg
24.43%
Vitamin E:3.56mg
23.75%
Vitamin B6:0.47mg
23.62%
Zinc:2.35mg
15.68%
Vitamin B2:0.23mg
13.48%
Vitamin B3:2.7mg
13.48%
Vitamin B5:1.3mg
13.01%
Selenium:4.95µg
7.07%
Source:My Recipes