Pumpkin and Black Bean Casserole Recipe

Looking for an easy pumpkin and black bean casserole recipe? Learn how to make pumpkin and black bean casserole using healthy ingredients.


Submitted by jbruno1

Makes 4 servings



dinner/fat free vegan kitchen

Recipe Ingredients for pumpkin and black bean casserole

2 oz fat free cheddar cheese
1 1/2 cups cooked black beans
1 cup frozen corn
1 medium onion, finely chopped
1 red bell pepper, finely chopped
2 cloves garlic, minced
1 teaspoon cumin
1 teaspoon chili powder
1/8 tsp cayenne
1 1/2 cup canned diced tomatoes, drained and liquid reserved*
1 pound butternut squash
3/4 cup almond breeze
1/2 cup nutritional yeast
3 tablespoons cornstarch
1/2 teaspoon salt
1/2 teaspoon mustard powder
1/2 teaspoon paprika
12 oz whole wheat penne

Recipe Directions for pumpkin and black bean casserole

  1. In a large bowl, combine the black beans with the next 8 ingredients and set aside.

  2. Cut the pumpkin in half. Set aside one half for another use and peel the other half. Cut it into very thin slices about 1/4-inch thick and 2 inches long.

  3. Preheat oven to 425F. Spray a 2-quart casserole dish with canola oil. Lay one-third of the pumpkin slices in the bottom of the dish, and sprinkle lightly with salt and pepper. Cover with half of the bean mixture. Repeat layers with another third of the pumpkin and the remainder of the beans. Finish with the final third of the pumpkin slices.

  4. In a blender, combine the reserved *tomato liquid (about 1/2 cup) with the soymilk and remaining ingredients. Blend well and pour over the pumpkin. Cover tightly, and bake for 30 minutes. Remove the cover and bake for 20-30 minutes, until sauce is thick and bubbly and pumpkin is tender.

Categories

Main Dish

Nutrition Facts
Serving Size 522.9g
Amount Per Serving
Calories
580
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
2mg
1%
Sodium
522mg
22%
Potassium
1000mg
29%
Total Carbohydrates
114.3g
38%
Dietary Fiber
20.0g
80%
Sugars
8.5g
Protein
30.3g
Vitamin A 284% Vitamin C 124%
Calcium 32% Iron 39%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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