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

Ingredients

  • tablespoon chiles in adobo sauce 
  • ounce baby arugula 
  • 15 ounce no-salt-added black beans rinsed drained canned
  • 0.3 teaspoon pepper black
  • cups butternut squash cubed peeled ()
  • tablespoon dijon mustard 
  •  garlic cloves thinly sliced
  • ounces goat cheese crumbled
  • tablespoon honey 
  • 0.5 teaspoon kosher salt divided
  • teaspoons olive oil 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