Butternut Squash and Black Bean Skillet
Butternut squash and black beans make a delicious, hearty side dish full of fiber and protein.
|Temperature:||Medium high to Medium low|
|Serving size:||2/3 cup|
|Prep time:||15 minutes|
|Cook time:||25 minutes|
|Total time:||40 minutes|
Vegetable peeler or sharp knife
Measuring cups and spoons
Wok or large skillet
Spatula or wooden spoon
Serve with a lean protein, such as chicken or turkey, and steamed vegetables for a complete meal.
Mix leftovers with salad greens and your favorite veggies for a filling salad.
2 3/4 cups butternut squash, cubed (from 1 small squash, about 1 pound)
3/4 cup white onion, chopped (about 1 small onion)
1 teaspoon oil, vegetable or canola
1/4 teaspoon garlic powder
1/4 cup red wine vinegar
1/4 cup water
1 can 15 ounces black beans, rinsed and drained (or 1 3/4 cups cooked)
1/2 teaspoon oregano, dried
- Before you begin wash your hands, surfaces, utensils, and vegetables.
- Wash and dry the squash. Heat squash in the microwave on high for 1-2 minutes to soften the skin.
- Carefully peel the squash using a vegetable peeler or small knife. Remove seeds. Cut squash into 1/2-inch cubes.
- Peel and chop onion.
- Add oil to a large non-stick skillet and heat over medium until oil is shimmering and flows smoothly like water.
- Add squash, vinegar and water to pan. Stir to coat squash. Reduce heat to medium-low. Cover and cook until squash is tender, about 15 minutes.
- Remove lid and add drained beans, onion, garlic, and oregano. Cook, stirring occasionally, until beans are heated through, about 5 minutes.
- Remove from pan and serve warm.
- Sweet potatoes may be substituted for butternut squash. Adjust cooking time as needed.
- Add even more color (and nutrients!) to this dish by stirring in spinach or kale while beans are heating.
- Balsamic vinegar may be substituted in place of red wine vinegar.
- No vinegar? No problem. Recipe can be made with 1/2 cup water in place of vinegar and water mixture. If using water in place of vinegar, try adding lemon juice and additional spices, such as cumin, paprika, or chili powder, to boost the flavor of the dish.