Pumpkin and Black Bean Casserole

Gluten Free
Dairy Free
Very Healthy
Health score
90%
Pumpkin and Black Bean Casserole
80 min.
4
294kcal

Suggestions


Welcome to a delightful culinary adventure with our Pumpkin and Black Bean Casserole! This dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a remarkable health score of 90. Perfectly gluten-free and dairy-free, it caters to a variety of dietary preferences while ensuring that every bite is packed with flavor and goodness.

Imagine the warm, comforting aroma of roasted pumpkin mingling with the earthy richness of black beans, all enveloped in a creamy, savory sauce. This casserole is versatile enough to serve as a side dish, a hearty lunch, or even a main course that will satisfy your hunger without weighing you down. With just 294 calories per serving, you can indulge guilt-free!

Whether you're hosting a gathering or simply looking to elevate your weeknight dinner, this casserole is sure to impress. The combination of spices, including ancho chili powder and cumin, adds a delightful kick, while the nutritional yeast provides a cheesy flavor without any dairy. Plus, it’s ready in just 80 minutes, making it a convenient option for busy days.

So, gather your ingredients and get ready to create a dish that not only nourishes the body but also warms the soul. Your taste buds will thank you for this deliciously healthy Pumpkin and Black Bean Casserole!

Ingredients

  • teaspoon ancho chili powder (or other mild chili powder)
  • 0.5  bell pepper finely chopped
  • 15 ounces canned tomatoes canned drained
  • 0.1 teaspoon chipotle sauce to taste ()
  • 1.5 cups black beans rinsed cooked drained (can, and )
  • tablespoons cornstarch 
  • teaspoon cumin 
  • 0.5 cup ears corn fresh
  • cloves garlic minced
  • 0.5 teaspoon ground mustard 
  • 0.5 cup nutritional yeast 
  • medium onion finely chopped
  • 0.5 teaspoon bell pepper spanish
  • pound winter squash or any winter squash (butternut, acorn, etc.) ()
  • 0.5 teaspoon salt 
  • 0.8 cup non-dairy milk 
  • tablespoon tahini 
  • servings frangelico 
  • servings frangelico 

Equipment

  • oven
  • blender
  • casserole dish

Directions

  1. Cut the pumpkin in half. Set aside one half for another use and peel the other half.
  2. Cut it into very thin slices about 1/4-inch thick and 2 inches long. Preheat oven to 425F. Spray a 2-quart casserole dish with canola oil.
  3. Lay one-third of the pumpkin slices in the bottom of the dish, and sprinkle lightly with salt and pepper. Cover with half of the bean mixture. Repeat layers with another third of the pumpkin and the remainder of the beans. Finish with the final third of the pumpkin slices. In a blender, combine the reserved *tomato liquid (about 1/2 cup) with the soymilk and remaining ingredients. Blend well and pour over the pumpkin. Cover tightly, and bake for 30 minutes.
  4. Remove the cover and bake for 20-30 minutes, until sauce is thick and bubbly and pumpkin is tender.

Nutrition Facts

Calories294kcal
Protein18.56%
Fat12.7%
Carbs68.74%

Properties

Glycemic Index
56.85
Glycemic Load
6.44
Inflammation Score
-10
Nutrition Score
28.885217334913%

Flavonoids

Luteolin
0.1mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
5.64mg

Nutrients percent of daily need

Calories:293.7kcal
14.68%
Fat:4.47g
6.87%
Saturated Fat:0.63g
3.96%
Carbohydrates:54.43g
18.14%
Net Carbohydrates:41.26g
15%
Sugar:11.39g
12.65%
Cholesterol:0mg
0%
Sodium:474.07mg
20.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.69g
29.38%
Vitamin A:13137.35IU
262.75%
Vitamin C:60.56mg
73.41%
Fiber:13.17g
52.68%
Folate:178.98µg
44.75%
Manganese:0.85mg
42.63%
Potassium:1277.8mg
36.51%
Vitamin B1:0.5mg
33.07%
Magnesium:123.91mg
30.98%
Vitamin B6:0.61mg
30.73%
Vitamin E:4.56mg
30.41%
Copper:0.57mg
28.38%
Iron:4.96mg
27.55%
Vitamin B3:5.26mg
26.31%
Phosphorus:228.64mg
22.86%
Calcium:192.99mg
19.3%
Vitamin B2:0.25mg
14.57%
Zinc:1.71mg
11.4%
Vitamin B5:1.13mg
11.34%
Vitamin K:8.4µg
8%
Vitamin B12:0.48µg
7.97%
Selenium:5.58µg
7.97%
Vitamin D:0.53µg
3.54%