Smothered Squash And Pinto Beans

Vegetarian
Gluten Free
Health score
30%
Smothered Squash And Pinto Beans
45 min.
4
336kcal

Suggestions


Looking to add a delicious and wholesome side dish to your meal? Look no further than our Smothered Squash and Pinto Beans! This vegetarian and gluten-free delight is not only packed with flavor, but it also brings a bouquet of nutrients to your table. Perfect for those busy weeknights, this recipe can be prepared in just 45 minutes, making it an ideal choice for families or anyone on the go.

The star ingredients, tender yellow squash and zucchini, come together with creamy pinto beans and fresh corn, creating a vibrant medley that will brighten your plate. The subtle heat from the jalapeño pepper complements the rich Monterey Jack cheese, resulting in a comforting dish that everyone will love. Plus, serving it over fluffy long-grain rice makes it a satisfying and filling option, perfect for vegetarians and meat-lovers alike!

With a balanced caloric count of 336 kcal per serving, you'll be pleased to know that this meal is both hearty and healthy. Whether you're preparing for a cozy family dinner or hosting friends for a fun gathering, Smothered Squash and Pinto Beans will surely impress your guests and leave them asking for seconds. Dive into this flavorful experience and revel in the joy of cooking delicious plant-based meals!

Ingredients

  • 16 ounce pinto beans drained canned
  • 14.5 ounce canned tomatoes diced canned
  • cups rice long-grain hot cooked
  • 0.5 cup corn kernels fresh
  •  garlic cloves minced
  • teaspoons jalapeno minced seeded
  • ounces monterrey jack cheese shredded
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  •  thyme sprigs 
  • cup baby squash yellow sliced
  • cup zucchini sliced

Equipment

  • frying pan

Directions

  1. Heat oil in a large skillet over medium-high heat.
  2. Add onion, jalapeo pepper, and garlic; saut 2 minutes. Stir in squash and zucchini; saut 2 minutes.
  3. Add corn and next 3 ingredients; cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese.
  4. Serve over rice.

Nutrition Facts

Calories336kcal
Protein16.31%
Fat20.39%
Carbs63.3%

Properties

Glycemic Index
100
Glycemic Load
32.36
Inflammation Score
-9
Nutrition Score
18.900000004665%

Flavonoids

Apigenin
0.02mg
Luteolin
0.38mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
4.42mg

Nutrients percent of daily need

Calories:336.22kcal
16.81%
Fat:7.88g
12.13%
Saturated Fat:3.33g
20.82%
Carbohydrates:55.07g
18.36%
Net Carbohydrates:46.05g
16.75%
Sugar:9.29g
10.32%
Cholesterol:12.62mg
4.21%
Sodium:532.4mg
23.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.19g
28.38%
Manganese:1.12mg
56.16%
Fiber:9.01g
36.06%
Vitamin C:27.95mg
33.87%
Phosphorus:282.3mg
28.23%
Potassium:903.08mg
25.8%
Vitamin B6:0.51mg
25.37%
Copper:0.49mg
24.45%
Magnesium:92.32mg
23.08%
Calcium:222.11mg
22.21%
Iron:3.79mg
21.04%
Folate:73.6µg
18.4%
Vitamin E:2.47mg
16.44%
Vitamin B1:0.22mg
14.88%
Zinc:2.06mg
13.72%
Vitamin B2:0.23mg
13.45%
Selenium:9.15µg
13.07%
Vitamin B3:2.57mg
12.83%
Vitamin K:12.19µg
11.61%
Vitamin A:545.46IU
10.91%
Vitamin B5:1.06mg
10.59%
Vitamin B12:0.12µg
1.96%
Source:My Recipes