Butternut Squash and Blackbean Enchilada Bowl

Fall is here, and so is the pumpkin season! Time to whip up different pumpkin-based recipes and indulge in them throughout the season. Pumpkins are a great source of essential vitamins and minerals. And while we’re all aware of the huge orange pumpkins (spotted widely during Halloween), many of us don’t really know about the other members of the pumpkin family.

Today, I’ll be sharing the recipe for the Butternut Squash and Blackbean Enchilada bowl. But before that, let’s run you through the variety of pumpkins available out there.

Nutritional Benefits of Pumpkins

Pumpkins belong to the Cucurbitaceae family, which consists of about 1000 species of large, fleshy, and nutritious fruits. Other than pumpkins, watermelons, squashes, and cucumbers are other popular members of the family.

Pumpkins are loaded with nutritional content, and it’s no surprise that they’re widely used across the world in different cuisines. Edible pumpkins typically have a bright orange color, due to the presence of lutein. Lutein is extremely beneficial for our eyes.

Apart from lutein, they are high on potassium and contain 340mg of potassium per 100g serving. Next, you have 44mg of phosphorus and 21g of calcium. They are also rich sources of magnesium, calcium, sodium, and iron.

Amongst the vitamins, pumpkins feature 9mg of vitamin C per 100g, along with vitamin B4 at 8.2mg. It is also full of other vitamins such as E, B3, B5, and B2. One pumpkin serving can help replenish our bodies with a wide range of vitamins and nutrients.

Members of the Pumpkin Family

Spaghetti Squash

This is one of the most delicious pumpkins out there and looks just like spaghetti once it is cooked. Its flesh is super tasty, making it a staple in many soups, sauces, and other savory dishes. The sweet yet distinct taste of the spaghetti squash makes it a great addition to different cuisines too. Also, it is receptive and can absorb different ingredients you add to the dish, resulting in a lip-smacking blend of tastes.

Butternut Squash

Roast it, boil it, shred it, cook it the way you like it – but add it to your meals! This pumpkin has a sweet, nutty taste and makes them a great ingredient for comfort food during autumn. You can cook up warm soups, risottos, curries, or even serve this pumpkin stuffed. You can puree the butternut squash, add in your favorite flavors and cook up your own sauce too!

Turkish Turbans

You can recognize this one right away, thanks t its amusing shape! It actually resembles a Turkish Turban, hence the interesting name! You can find these in different colors, but mostly, you’d find them in orange and green. High in nutritional content, these Turkish Turbans are often used for baking and as stuffing. They weigh up to 4kgs and are very fleshy, giving you the chance to use them in different ways for different dishes.

Apart from these, there are many varieties of pumpkins out there – all you need is an eye to spot them in the bazaar and get them home! You can use them in different plant-based recipes too! We’ve spoken quite a lot about pumpkins, now let’s hop on to the recipe. So here we go with the Butternut Squash and Blackbean Enchilada Taco Bowl.

Butternut Squash and Blackbean Enchilada Bowl

Craving seasonal Mexican healthy flavors? Here they are! Enjoy!
Prep Time: 5 minutes
Cook Time: 24 minutes
Appetizer, Brunch, Main Course
Calories 290
Cost $10

Ingredients

  • 1 1/2 cup basmati brown rice
  • 3 cups butternut squash peeled and diced in 1/2 inches cubes
  • 1 white onion medium, diced
  • 1 garlic clove minced
  • 1 15 oz black bean can rinsed and drained
  • 1 tbsp taco seasoning
  • 1 cup Mexican vegan cheese
  • 1 tbsp extra virgin olive oil
  • 1 pinch quality sea salt
  • 1 pinch black pepper freshly grounded
  • 1 pinch fresh cilantro to garnish

Instructions

  • Cook the basmati rice according to the package instructions and set it aside.
  • Preheat the oven at 360 F.
  • Heat a large pan over medium heat. When heated, add the EVOO, onion, and garlic and cook 2-3 minutes until onions become translucent and garlic is fragrant. Add cubed squash, and season with salt and pepper. Cook, occasionally stirring, until the squash is slightly tender, 10-13 minutes- fork-tender, but not so tender that it starts to fall apart and become mush.
  • In a large oven-proof skillet, place a layer of basmati rice, then the butternut squash, the taco seasoning, black beans, and finish with a layer of Mexican cheese. Place in oven under the grill for 3-5 minutes until cheese melts. Remove from heat and serve immediately.
  • Feel free to add in cilantro. Serve with sour cashew cream, guacamole, or hot sauce! Enjoy!

Nutrition

Calories: 290kcalCarbohydrates: 52gProtein: 5gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 233mgPotassium: 330mgFiber: 3gSugar: 2gVitamin A: 7492IUVitamin C: 16mgCalcium: 65mgIron: 1mg
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