Are you looking for a quick, healthy, and unbelievably flavorful dinner recipe? Look no further! This Black Bean Butternut Squash recipe is a fantastic option for busy weeknights, offering a delightful blend of sweet and savory flavors that the whole family will love. It's packed with nutrients, requires minimal cleanup, and is surprisingly easy to make, even for beginner cooks. This hearty and satisfying dish is perfect for a cozy night in, and it's a great way to incorporate more vegetables into your diet. Let's get started!
Ingredients:
- 1 medium butternut squash (about 1.5 lbs), peeled, seeded, and cubed
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
Instructions:
Step 1: Roast the Butternut Squash
Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and slightly caramelized. This roasting process brings out the natural sweetness of the squash, making it a star ingredient in this dish.
Step 2: Sauté the Aromatics
While the squash is roasting, heat a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for about 5 minutes, until softened. Stir in the minced garlic and cook for another minute until fragrant. This step builds a delicious base of flavor for the entire dish.
Step 3: Combine and Simmer
Add the roasted butternut squash, black beans, diced tomatoes (with their juices), chili powder, cumin, and smoked paprika to the pot. Stir well to combine all the ingredients. Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 15-20 minutes, allowing the flavors to meld together beautifully.
Step 4: Season and Serve
Season the stew with salt and pepper to taste. Garnish with fresh cilantro before serving. This vibrant green herb adds a fresh, contrasting element to the warm, earthy flavors of the dish. Serve hot and enjoy! This recipe makes a fantastic healthy meal, perfect for a quick weeknight dinner.
Tips and Variations:
- Spice it up: Add a pinch of cayenne pepper or a few dashes of your favorite hot sauce for extra heat.
- Add protein: For a heartier meal, add cooked chicken, ground turkey, or chorizo to the stew.
- Make it creamy: Stir in a dollop of Greek yogurt or sour cream before serving for a creamier texture.
- Use different beans: Kidney beans, pinto beans, or even chickpeas would work well as substitutes for black beans.
- Add other vegetables: Feel free to add other vegetables like bell peppers, corn, or zucchini.
Nutritional Information (per serving, approximate):
This recipe yields approximately 6 servings. Nutritional information will vary based on specific ingredients used. However, a general estimate per serving includes roughly:
- Calories: 250-300
- Protein: 10-12 grams
- Fiber: 8-10 grams
This Black Bean Butternut Squash recipe is a testament to the fact that healthy and delicious food doesn't have to be complicated. It's a fantastic example of homemade cooking at its finest – easy, flavorful, and incredibly satisfying. Enjoy this easy recipe and let us know your thoughts in the comments below!