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Butternut Squash Black Bean Enchilada Casserole⏱ 55 min total
Recipes

Butternut Squash Black Bean Enchilada Casserole

Per 1 serving · 377 g · 17 ingredients

Calories
361
18%
of a 2,000 cal day
  • Protein
    16g
    17% of calories
  • Carbs
    44g
    47% of calories
  • Fat
    15g
    36% of calories
Portion

At a glance

One serving of Butternut Squash Black Bean Enchilada Casserole (377 g) has 361 calories, with 16 g of protein, 44 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (32% DV), dietary fiber (38% DV) and Vitamin A (54% DV). Keep an eye on sodium and saturated fat, which provide 56% and 35% of the daily value.

Per 100 g
96cal
low energy density
Protein per 100 cal
4.5g
Net carbs
34g
carbs minus fiber
Fiber
11g
9.7 g sugar

High in

20%+ of the daily value

  • Protein32%
  • Dietary fiber38%
  • Vitamin A54%
  • Vitamin C29%
  • Vitamin E21%
  • Vitamin K23%

Good source of

10–19% of the daily value

  • Niacin16%
  • Vitamin B1213%
  • Pantothenic acid15%
  • Potassium17%
  • Zinc19%

Watch

20%+ of the daily value

  • Sodium56%
  • Saturated fat35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 40 min
  1. 1

    Warm the olive oil in a large skillet over medium-high heat until shimmering.

  2. 2

    Add the chopped onion and diced jalapeño; cook, stirring occasionally, until the onion is translucent, 4–5 minutes. Stir in the minced garlic and cook until fragrant, 30–60 seconds.

  3. 3

    Stir in the butternut squash, salsa, chili powder, cumin, dried coriander, water, and a pinch of salt and black pepper. Mix in about two-thirds of the fresh cilantro. Reduce heat to medium-low, cover, and cook until the squash is tender, 25–30 minutes. Fold in the drained black beans and remove from heat.

  4. 4

    Preheat the oven to 400°F and position a rack in the center.

  5. 5

    Spread 1/4 cup enchilada sauce over the bottom of a large baking dish. Arrange half of the tortilla strips to cover the surface.

  6. 6

    Spoon half of the squash-bean filling over the tortillas, top with half of the remaining enchilada sauce, then half of the cheese.

  7. 7

    Repeat with another layer of tortillas, the remaining filling, enchilada sauce, and cheese.

  8. 8

    Bake until the casserole is bubbling at the edges and the cheese is melted, 10–15 minutes.

  9. 9

    Let rest 5 minutes, then garnish with the chopped scallions, remaining cilantro, and sour cream before serving.

Vitamins & minerals

Amounts for 1 serving (377 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A490 μg
54%
Vitamin C26 mg
29%
Vitamin D0.2 μg
2%
Vitamin E3 mg
21%
Vitamin K27 μg
23%
Thiamine0.3 mg
22%
Riboflavin (B2)0.3 mg
20%
Niacin3 mg
16%
Vitamin B60.3 mg
26%
Folate (B9)85 μg
21%
Vitamin B120.3 μg
13%
Pantothenic acid1 mg
15%
Choline38 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium323 mg
32%
Iron3 mg
43%
Potassium815 mg
17%
Magnesium92 mg
22%
Phosphorus360 mg
51%
Zinc2 mg
19%
Copper0.3 mg
29%
Manganese1 mg
23%
Selenium12 μg
22%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene590 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene3,309 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride10 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid3 g—
Glycine0.5 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene4,103 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol87 μg—
Serine1 g—
Starch0 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.2 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 361 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 69min
    Walking (3.5 mph)
  • 43min
    Cycling (moderate)
  • 30min
    Running (6 mph)
  • 51min
    Swimming laps

Common questions

How many calories are in Butternut Squash Black Bean Enchilada Casserole?

One serving of Butternut Squash Black Bean Enchilada Casserole (1 serving) has 361 calories, which works out to 96 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Butternut Squash Black Bean Enchilada Casserole high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Butternut Squash Black Bean Enchilada Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Butternut Squash Black Bean Enchilada Casserole?

1295 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Butternut Squash Black Bean Enchilada Casserole?

9.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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