Mexican Squash and Bean Salad
Our dietitians' favouriteSweet squash and black beans simmered with chili, oregano and tomatoes on top of crispy greens make for a satisfying and tasty main course salad with the bonus of plenty of fibre. The zesty lime yogurt dressing and cheese complement this dish perfectly. For added crunch, make some baked tortilla chips to add on top of the salad or as a side.
- Prep: 20 min
- Cooking: 25 min
Ingredients
- 1 tbsp (15 mL) butter
- 1 small onion chopped
- 2 cloves garlic minced
- 1 tbsp (15 mL) chili powder
- 1 tsp (5 mL) dried oregano
- Salt and pepper
- 1 1/2 cups (375) diced (1/2 inch/1 cm pieces) fresh or frozen butternut squash thawed
- 1/2 cup (125 mL) water
- 1 1/2 cups (375) canned no-salt-added diced tomatoes with juice
- 1 cup (250 mL) cooked or drained and rinsed canned unsalted black beans
- 1/2 cup (125 mL) frozen corn kernels thawed
- 2 small corn or whole wheat tortillas
- 1/2 to 1 tsp (2 to 5 mL) grated lime zest
- 1 1/2 tbsp (22 mL) freshly-squeezed lime juice divided
- 1/2 cup (125 mL) plain Greek yogurt
- 1 cup (250 mL) shredded Mozzarella
- 8 cups (2 L) torn romaine lettuce
- 1 cup (250 mL) cherry tomatoes cut in half
- Chopped fresh cilantro (optional)
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Preparation
Preheat oven to 350°F (180°C). Line a large baking sheet with parchment paper.
In a large skillet, melt butter over medium heat. Sauté onion, garlic, chili powder, oregano, 1/8 tsp (0.5 mL) salt and 1/4 tsp (1 mL) pepper for about 2 minutes or until onion starts to soften. Add squash and sauté for 1 minute or until onion is soft. Stir in water. Cover and boil for 5 minutes.
Stir in canned tomatoes, beans and corn. Reduce heat to medium-low, cover and boil gently, stirring occasionally, for about 15 minutes or until squash is soft.
Meanwhile, cut each tortilla into 12 thin wedges. Arrange in a single layer on prepared baking sheet. Bake in preheated oven for 8 to 10 minutes or until golden and crisp. Set aside.
In a small bowl, stir lime zest and 1/2 tbsp (7 mL) lime juice into yogurt and season with a pinch each of salt and pepper.
Remove squash mixture from heat. Stir in remaining lime juice and half of the shredded cheese until melted. Season to taste with pepper and up to 1/8 tsp (0.5 mL) more salt.
In a large bowl, combine half of the lime yogurt and lettuce; toss to coat. Divide lettuce among serving plates. Spoon squash mixture on top of salad and top with remaining shredded cheese and grape tomatoes. Dollop with remaining lime yogurt, top with baked tortilla chips. Sprinkle with cilantro (if using).
Tips
To save time, look for pre-cut, peeled butternut squash in the produce section of the supermarket (you might have to cut in into smaller pieces) or diced frozen squash in bags in the frozen foods section; let it thaw and drain off excess liquid before adding to the skillet.
To cook beans from dried, you’ll need to soak 1/2 cup (125 mL) dried beans overnight, then cook according to package directions until tender. If using canned beans, you’ll need about two-thirds of a 14 oz (400 mL) can or half of a 19 oz (540 mL) can. Look for those with no salt added or as low in sodium as possible. Strain the liquid from the beans and rinse under cold, running water, then drain well.
For an extra punch of flavour, add 2 tbsp (30 mL) canned diced green chilies or drained pickled jalapeno peppers with the canned tomatoes.
If you like extra heat, use a Monterey Jack or Havarti with hot peppers and add some hot pepper sauce to the squash with the lime juice, or season to taste with hot pepper sauce at the table.
Nutritional information
Per serving| Energy: | 342 Calories |
| Protein: | 19 g |
| Carbohydrate: | 43 g |
| Fat: | 13 g |
| Fibre: | 12.6 g |
| Sodium: | 411 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 32 % / 349 mg |
| Folate: | 119 % |
| Vitamin A: | 83 % |
| Thiamin: | 75 % |
| Vitamin C: | 64 % |
