Black Bean and Butternut Squash Tacos

9.21.16 / Comment

Butternut squash BB tacos

This Mexican-inspired meal will have your taste buds singing with delight for days! Filled with wholesome ingredients, such as squash, black beans, red cabbage, and cilantro, our uniquely different tacos are the perfect way to start your evening. You can serve these as-is, or pair them with our insanely delicious and creamy Hempy Guacamole to enhance the southwestern flavors even more. In terms of nutrition, a one-cup serving of squash provides you with 63 calories, 3 g of dietary fiber, 0 g of fat, and 6 mg of sodium! It’s also rich in vitamin A, which stimulates the production and activity of white blood cells, takes part in remodeling bone, helps maintain the health of endothelial cells (those lining the body’s interior surfaces), and regulates cell growth and division (1). Scientifically speaking for athletes, vitamins A, C and E, which are present in squash, may assist in preventing exercise-related muscle damage, increasing immunity, and reducing oxidative stress and inflammation markers (2). These factors may contribute to preventing undesirable physiological effects provoked by soccer matches or other strenuous activity. But, regardless if you are an athlete or not, it’s important to eat vegetables such as squash due to these fabulous nutritional qualities. So go ahead and try out these mouth-watering tacos for maximum flavor and health benefits.

Black Bean and Butternut Squash Tacos
 
Prep time
Cook time
Total time
 
Serves: 5
Ingredients
  • 1 butternut squash, peeled and diced in 1" pieces
  • 1 teaspoon olive oil
  • ½ teaspoon cinnamon
  • ½ teaspoon cumin
  • 1 -15 ounce can black beans, rinsed
  • ¼ - ⅓ cup chopped cilantro
  • 2 cups red cabbage
  • ¼ cup red onion
Lime Cilantro Dressing:
  • 1 lime, juiced
  • 1 garlic, minced
  • ¼ cup extra virgin olive oil
  • ¼ teaspoon sea salt
Serve with:
  • 8 taco shells (soft corn tortillas could be used)
Instructions
  1. Preheat oven to 400 degrees F.
  2. Line baking sheet with parchment paper.
  3. In a medium sized mixing bowl, add butternut squash, olive oil, cinnamon and cumin, and stir well. Spread onto the baking sheet and bake for 20 minutes, or until golden brown. Remove from oven.
  4. In another medium sized mixing bowl, add the black beans, cilantro, red cabbage, and red onion, and combine. Place the butternut squash mixture into the bowl, and gently combine. Set aside.
  5. In a small bowl, add lime juice, garlic, olive oil and sea salt, and whisk until emulsified.
  6. Drizzle the dressing over the black bean mixture.
  7. To serve, add ⅓ cup of the black bean mixture and ½ cup of butternut squash in each taco. If desired, add 2 tablespoons of Hempy Guacamole onto each taco.
Notes
You can make a double batch of the roasted butternut squash and use it for soup, salads, smoothies or over yogurt.
Nutrition Information
Calories: 450 calories, Fat: 25 grams, Saturated fat: 6 grams, Carbohydrates: 45 grams, Sugar: 8 grams, Sodium: 455 milligrams, Fiber: 14 grams, Protein: 16 grams, Cholesterol: 20 milligrams

(1) Vitamin A. Harvard School of Public Health. http://www.hsph.harvard.edu/nutritionsource/vitamin-a/

(2) Gravina, L. et. al. Influence of nutrient intake on antioxidant capacity, muscle damage, and white blood cell count in female soccer players. Journal of the International Society of Sports Nutrition. 2012; 9(32). doi: 10.1186/1550-2783-9-32

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