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Loaded Butternut Squash with Black Beans and Kale
Recently, I have had a real fascination with stuffing food inside of other food. Stuffed potatoes, stuffed sweet potato, stuffed tomatoes, stuffed capsicum… well, I think you get the point. I have tried just about every vegetable I could think of. But then came the butternut squash. For very obvious reasons, I couldn’t stuff an entire one – it would be way too big to eat in one go! Cutting it would also be an issue because everything would fall out making a giant mess. I like my food to look nice when served.
After much deliberation, I decided to cut the butternut squash in half and try loading it with my other ingredients. Boy am I glad I did! It turned out perfect.
To make this recipe, you will need 7 ingredients and 30 minutes.
We start this recipe off with butternut squash and black beans. Both of these ingredients host an impressive profile of nutrition, including vitamin E, vitamin B6, folate, potassium, protein, dietary fiber, and manganese.
We finish the dish off with kale, red onion, sunflower oil, and some salt and pepper to taste. Combined, we are offered a good source of vitamin A, vitamin K, vitamin C, iron, magnesium, and calcium.
The loaded butternut squash with black beans and kale dish is perfect for lunch or dinner because it’s:
- Really healthy.
- A good source carbs.
- Really tasty.
- A good source of protein – 10g per serve.
- A great source of fiber – 14g per serve.
If you have any left overs, you can store them in an airtight container, in the fridge for up to 48 hours. Make sure to reheat it before consuming. You may want to cut down the prep time a little by preparing the meal right up until the baking stage. I have done this before when I know I’m not going to have a lot of time to prepare/cook dinner. I like to get it all ready, the filling stuffed into the butternut, cover it, and place it in the fridge. This is a good idea if you still want a freshly baked dinner but are a little short on time in the evenings.
And that’s about all I have to say. I hope you enjoy this recipe as much I do. See you next time!
Liked this recipe? Why not head over and check out our Stuffed Tomato with Bulgur, Pine Seeds and Mint or our Chickpea Stuffed Sweet Potatoes recipe for more exciting ideas.
Ingredients
For the squash
- ½ cup black beans
- 24 oz butternut squash
- 8 cups kale (washed and stems removed)
- 1 medium red onion (thinly sliced)
- 2 tsps sunflower oil
For the seasoning
- ¼ tsp black pepper (ground)
- ½ tsp sea salt
Directions
- Preheat the oven to 225 degrees (430 F).
- Cut the Squash in half and remove the seeds use a little bit of the oil and rub it on the squash.
- For the filling use a bowl and add the beans and onion and add some water, create a smooth mixture with an immersion blender.
- Depending on the inside from the squash, add more water and add the bean onion mix back into the squash.
- Put the squash into the oven an bake for about 20-25 minutes until soft.
- For the Kale just add the rest of the oil to a frying pan and roast it until the kale withers, don't over do it.
- I fried the kale for about 2-4 minutes.
- Serve the Squash with some kale on the side and add the seasoning last, enjoy!
Nutrition Facts
Total servings 2
| Amount Per Serving | ||
|---|---|---|
| Calories 302 | From Fat 51 | |
| % Daily Value* | ||
| Total Fat 6g | 8.7% | |
| Saturated Fat 1g | 3.3% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 851.955mg | 35.5% | |
| Total Carbohydrate 61g | 20.2% | |
| Dietry Fiber 14g | 57% | |
| Sugars 11g | ||
| Protein 10g | 20.8% | |
| Vitamin A 0µg | ||
|---|---|---|
| Vitamin B-12 0µg | 0% | |
| Vitamin B-6 0.8mg | 39.9% | |
| Vitamin C 153.93mg | 256.6% | |
| Vitamin D 0IU | 0% | |
| Vitamin E 8.12mg | 27.1% | |
| Vitamin K1 457.13µg | 571.4% | |
| Calcium 294.58mg | 29.5% | |
|---|---|---|
| Copper 1.35mg | 67.3% | |
| Folate 229.19µg | 57.3% | |
| Folic Acid 0µg | ||
| Iron 4.61mg | 14.2% | |
| Magnesium 172.75mg | 43.2% | |
| Manganese 1.36mg | 67.9% | |
| Niacin 5.16mg | 25.8% | |
| Pantothenic acid 1.6mg | 16% | |
| Phosphorus 252.35mg | 25.2% | |
| Potassium 1780.76mg | 50.9% | |
| Riboflavin, 0.24mg | 14% | |
| Selenium 3.35µg | 4.8% | |
| Sodium 851.96mg | 35.5% | |
| Thiamin, 0.52mg | 34.7% | |
| Zinc 1.29mg | 5.7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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