Maple Cannellini Bean Salad with Baby Broccoli and Butternut Squash

Gluten Free
Dairy Free
Health score
20%
Maple Cannellini Bean Salad with Baby Broccoli and Butternut Squash
60 min.
8
177kcal

Suggestions

Ingredients

  • cup baby broccoli chopped
  • cup butternut squash diced peeled seeded
  • 30 ounce .5 can cannellini beans drained and rinsed canned
  • 0.3 cup chicken stock see 
  • slices bacon crumbled cooked
  • tablespoon maple syrup 
  • tablespoon olive oil 
  •  onion red chopped
  • 0.5 teaspoon thyme leaves dried

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat cannellini beans on low heat in a saucepan.
  2. Heat 1 tablespoon olive oil in a skillet over medium heat. Stir in red onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.
  3. Add 1 tablespoon maple syrup; reduce heat to medium-low and continue cooking and stirring until the onion is very tender and dark brown, about 15 minutes more.
  4. Remove from skillet and add to beans.
  5. Heat 1 more tablespoon olive oil in a skillet over medium heat.
  6. Add butternut squash; cook and stir until tender, about 8 minutes.
  7. Add 1 tablespoon maple syrup; cook and stir to coat, about 5 minutes.
  8. Remove from skillet and add squash to bean mixture.
  9. Heat remaining 1 tablespoon olive oil in a skillet over medium heat.
  10. Add baby broccoli; cook and stir until tender and bright green, about 7 minutes.
  11. Add broccoli to bean mixture.
  12. Pour chicken stock into bean mixture, increase heat to medium-low, and stir remaining 1 tablespoon maple syrup and thyme to the mixture. Bring to a simmer and cook until heated through, stirring gently to combine. Top with crumbled bacon before serving.

Nutrition Facts

Calories177kcal
Protein21%
Fat16.17%
Carbs62.83%

Properties

Glycemic Index
21.44
Glycemic Load
6.45
Inflammation Score
-9
Nutrition Score
12.984782660137%

Flavonoids

Apigenin
0.01mg
Luteolin
0.15mg
Isorhamnetin
0.69mg
Kaempferol
0.95mg
Myricetin
0.01mg
Quercetin
3.15mg

Nutrients percent of daily need

Calories:177.4kcal
8.87%
Fat:3.28g
5.04%
Saturated Fat:0.73g
4.56%
Carbohydrates:28.63g
9.54%
Net Carbohydrates:22.64g
8.23%
Sugar:3.08g
3.42%
Cholesterol:3.19mg
1.07%
Sodium:71.59mg
3.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.57g
19.14%
Vitamin A:1936.33IU
38.73%
Manganese:0.68mg
34.2%
Fiber:5.99g
23.96%
Folate:83.8µg
20.95%
Iron:3.49mg
19.38%
Potassium:628.33mg
17.95%
Vitamin C:14.72mg
17.84%
Magnesium:65.81mg
16.45%
Vitamin K:15.62µg
14.88%
Copper:0.28mg
13.89%
Phosphorus:127.56mg
12.76%
Vitamin B1:0.15mg
10.32%
Calcium:98.14mg
9.81%
Vitamin E:1.45mg
9.65%
Zinc:1.41mg
9.38%
Vitamin B6:0.16mg
8.17%
Vitamin B2:0.11mg
6.18%
Selenium:3.82µg
5.45%
Vitamin B3:0.85mg
4.27%
Vitamin B5:0.38mg
3.81%
Source:Allrecipes