Healthy Black Bean and Tomato Stuffed Acorn Squash

Stuffed squash is elegant and tasty, but easy and healthy. It’s a win win! Just roast the squash, prepare the filling, stuff the squash, and bake it. 

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It’s okay if you haven’t gone grocery shopping in a while because the ingredients can keep for a while. 

• Acorn squash is a winter squash that can last for months in the fridge.
• Onions and garlic can also last a long time.
• Canned or dried beans, canned tomatoes, olive oil, and dried spices are pantry staples.

Serving Suggestions and Variations

• For a vegan (plant-based) dish with a cheesy twist, stir in ¼ cup of nutritional yeast when you add the beans. Alternatively, serve with 1 tablespoon of nutritional yeast over each squash half.
• For a lower-carb alternative, stuff roasted bell pepper halves instead of acorn squash halves, and omit the corn. Optionally, serve with avocado slices.
• Try chili-ready, fire-roasted, or Mexican-seasoned canned tomatoes for additional flavor.
• Any type of beans or lentils can substitute for the black beans.
• For extra nutrients and color, stir in 1 cup of chopped spinach leaves when you add the black beans.
• For healthy fats, fiber, and crunch, top with 1-2 tablespoons of pumpkin seeds, pepitas, or chopped peanuts before serving.
• Serve with a side salad or fresh fruit for a filling meal.
• For extra protein, add ½-1 ounce of cheese to each squash half before baking. Let the cheese melt before serving.
• For breakfast, crack an egg over each stuffed squash half before baking. Bake until the egg sets. 

Recipe for Black Bean and Tomato Stuffed Acorn Squash

Makes 4 servings

Ingredients:

• 2 medium acorn squashes (about 1.25 lb each)
• 1 tablespoon of olive oil
• 1 onion, peeled and chopped
• 2 cloves of garlic, peeled and minced
• 1 15-ounce can of black beans, drained
• 1 can of diced tomatoes, drained
• 1 cup of frozen corn kernels
• 1 teaspoon of ground cumin
• ½ teaspoon of chili powder
• Salt and pepper to taste
• (Optional) Fresh chopped cilantro

Instructions: 

1. Preheat the oven to 400°F. 
2. Spray the orange side of the halves with cooking spray and season with salt and pepper to taste. Place the halves face down on a baking sheet. 
3. Roast for 25-30 minutes or until tender. Remove from the oven and let cool on the baking sheet.
4. Heat the olive oil in a large skillet. Add the onion and garlic, and saute until softened, about 5 minutes. 
5. Stir in the beans, tomatoes, corn, cumin, chili powder, and salt and pepper to taste. Heat thoroughly, about 5 minutes, stirring occasionally. Remove from heat. 
6. Spoon the black bean mixture into the squash halves. 
7. Place the squash back in the oven and bake until hot. Serve with fresh cilantro if desired.

Nutrition information per serving: 300 calories; 7 grams of fat; 1 gram of saturated fat; 500 mg of sodium; 49 grams of carbohydrates; 6 grams of sugars; 10 grams of fiber; 9 grams of protein

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