Butternut Squash and Black Bean Skillet Dinner

• 份量: 6 servings
• 准备时间: 15 minutes
• 总时间: 40 minutes

配料

1 pound peeled and seeded butternut squash, cut into 1/2-inch cubes

3 tablespoons olive oil

3/4 teaspoon salt

1/8 teaspoon ground black pepper

1 cup red quinoa

1 medium onion, finely chopped

2 cloves garlic, finely chopped

1 teaspoon ancho chili powder, or chili powder of your choice

1/2 teaspoon ground cumin

1 teaspoon dried oregano

1 1/4 cups water or low-salt vegetable stock

1 (15-ounce) can fire-roasted diced tomatoes

1 (15-ounce) can black beans, rinsed and drained

2 large handfuls baby spinach leaves

1/3 cup pepitas (green pumpkin seeds)

3 ounces (1/2 cup) crumbled cotija cheese (optional)

1/2 cup cilantro leaves

步骤

Preheat the oven to 450ºF.

Roast the squash: On a rimmed baking sheet, mound the squash in the center. Sprinkle it with 1 tablespoon of the oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Toss to coat the squash, massaging the oil into the cubes to coat them. Spread into a single layer and roast for about 20 minutes, turning it once after 15 minutes, until tender and browned in places. Remove from oven and let cool.

Rinse the quinoa: Place the quinoa in a fine-mesh strainer and rinse it with cold running water for 1 to 2 minutes, shaking the strainer and stirring with your hands to remove the bitter coating (saponin) from the seeds.

Cook the onion and spices: In a large skillet over medium-high heat, add 2 tablespoons of oil. Once the oil shimmers, add the onion, and cook, stirring occasionally, for 4 minutes or until lightly browned. Add the garlic, oregano, chili powder, and cumin, and stir for 1 minute.

Cook the quinoa: Add the quinoa, water or broth, diced tomatoes (including the juices), drained beans, and 1/2 teaspoon salt and bring to a boil. Reduce the heat to medium, cover the pan, and simmer for 18 to 20 minutes, or until the liquid is absorbed. Stir in the spinach and cook for another minute, or until the spinach wilts.

Toast the pumpkin seeds: While the quinoa cooks, add the pumpkin seeds to a small skillet over medium heat and stir for 4 to 5 minutes, or until they begin to crackle and turn golden brown. Transfer to a plate to cool. (If you leave them in the hot pan, they may burn.)

Finish and serve the quinoa: Fold the squash into the skillet. Sprinkle with the toasted pumpkin seeds, cheese, and cilantro, and serve. Did you love the recipe? Give us some stars and leave a comment below!

营养

• 卡路里: 268 kcal
• 总脂肪: 11 g
• 饱和脂肪: 2 g
• 不饱和脂肪: 0 g
• 胆固醇: 0 mg
• 钠: 712 mg
• 总碳水化合物: 35 g
• 膳食纤维: 12 g
• 总糖: 5 g
• 蛋白质: 11 g