Butternut Squash with Veggies & Black Beans

Preparation time: 15 min Servings: 4
Cooking time: 25 min

Ingredients:

1/4 cup water
1 tsp ginger, grated
2 tsp cumin seed
2 tbsp cilantro, or parsley, chopped
2 tbsp unsalted butter
3 cloves garlic, crushed
1 onion, coarsely chopped
1 carrot, peeled and thinly sliced
1 celery stalk, thinly sliced
1 can (15 oz) black beans, drained
1 lb butternut squash, peeled, seeded and cubed

Cooking Directions:

Place squash in a steamer basket over boiling water. Cover saucepan and steam 10-12 minutes or until tender. Drain and set aside. Melt butter in a heavy nonstick skillet over medium heat. Sauté next 4 ingredients in covered skillet 10 minutes, stirring occasionally, until onion is tender. Stir in squash, remaining ingredients and salt and pepper to taste. Simmer 5-10 minutes or until mixture is heated throughout.

Nutritionist Recommended For:

Nutrition Facts

Calories 240
% Calories From Fat 24.4%
Total Fat 6.5g
Saturated Fats 3.8g
Mono-unsaturated Fats 1.7g
Poly-unsaturated Fats 0.5g
Cholesterol 15mg
Sodium 430mg
Total Carbohydrates 39g
Dietary Fiber 9.8g
Sugar 5g
Protein 9.3g

More Information

Vitamins

Thiamin B1 0.28 mg
Vitamin B12 0.012 mcg
Vitamin K 9 mcg
Vitamin A 7700 IU
Niacin B3 1.7 mg
Pantothenic Acid 0.54 mg
Riboflavin B2 0.22 mg
Vitamin C 13 mg
Vitamin D 0 IU
Vitamin B6 0.27 mg
Vitamin E 2.5 mg
Choline 5.7 mg

Minerals

Manganese 0.67 mg
Magnesium 63 mg
Calcium 99 mg
Zinc 0.94 mg
Phosphorus 160 mg
Copper 0.3 mg
Fluoride 16 mcg
Selenium 2.9 mcg
Sodium 430 mg
Potassium 700 mg
Iron 3.9 mg

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