Foodie Friday

Healthy Recipe of the Week

Squash, Corn, and Black Bean Salad

Image source: Tufts University

Ingredients

  • 2 1/2 cup Butternut Squash (diced)
  • 1 1/2 cup Corn Kernels (2 ears fresh, frozen, or canned)
  • 2 tablespoons Extra Virgin Olive Oil (divided)
  • 1/4 teaspoon Salt (to taste)
  • 3/4 teaspoon Chili Powder
  • 1 cup Wild Rice (may substitute with Quinoa, Farro, or similar)
  • 1 15-ounce can Black Beans (drained and rinsed)
  • 1 juice of a Lime
  • 4 ounces Queso Fresco (may substitute with Feta Cheese) (crumbled or diced)
  • 1 teaspoon Black Pepper (to taste)

Directions

Preheat oven to 425°F. Toss the butternut squash and the corn kernels with one (1) tablespoon of the olive oil, salt, and chili powder. Spread the seasoned vegetables in a thin layer over a parchment-line baking sheet. Bake for 25 – 35 minutes (or until golden brown), tossing halfway through.

While the vegetables are baking, cook the wild rice (or quinoa, farro, or similar) according to the package instructions. Drain off any excess water.

In a large bowl, combine the cooked wild rice (or quinoa, farro, or similar) with the roasted corn and butternut squash. Add the black beans, black pepper, lime juice, queso fresco (or feta cheese), and the remaining one (1) tablespoon of olive oil.

Taste and adjust seasoning (salt and black pepper) if necessary.

Divide into four (4) portions and serve warm or chilled.

Yields: 4 servings

Nutritional Information

Per serving: 470 Calories; 15g Total Fat; 5g Saturated Fat; 69g Total Carbohydrate; 7g Total Sugars (0g Added); 13g Dietary Fiber; 20g Protein; 530mg Sodium; 1004mg Potassium; 253mg Calcium; 1mcg Vitamin D; 4mg Iron

Reference

Tufts University. (2020, October 20). “Three sisters” squash, corn, & black bean salad. Health & Nutrition Letter: Your Guide to Living Healthier Longer. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/three-sisters-squash-corn-black-bean-salad?MailingID=155&st=email&sc=WU20201215-Sub&utm_source=ActiveCampaign&utm_medium=email&utm_content=Sustainable+Eating%3A+The+Key+to+a+Healthy+Future&utm_campaign=WU20201215-Sub

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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