Spiced Butternut Bean Roast with Creamy Avocado

Ingredients

1/2 butternut squash, cut into 2 cm cubes (0.75 inch)
1 can black beans, drained
1 onion, diced
2 garlic cloves, minced
3 chipotle peppers in adobo, seeded and minced
1 tbsp adobo sauce
3/4 cup vegetable stock
1 tsp apple cider vinegar
2 tbsp olive oil
2 tbsp tomato paste
1 tbsp honey
2 tsp mild chili flakes
1 tsp dried oregano
1/2 tsp cinnamon
1 tsp Celtic sea salt

Top and serve with

2 avocados, cut into 1.5 cm cubes (0.6 inch)
Cilantro
3 cups cooked brown Basmati rice (1 cup uncooked)

Instructions

1. Prep:

Preheat oven to 200°C / 395°F
Prepare squash, beans, onion, garlic, and chipotles as noted above.

2. Cook the Dish:

Combine all ingredients (except apple cider vinegar) in an oven dish.
Roast for 45 – 50 minutes.
Meanwhile, cook the rice and chop the toppings (avocado, cilantro).
Stir in apple cider vinegar before serving.

3. Serve and top:

Serve with brown Basmati rice.
Top with avocado.
Garnish with chopped cilantro.

Recipe Rundown

Total Time	60 – 65 mins
Prepping Time	15 mins
Does It Freeze?	Yes

Nutritional Nitty-Gritty

Yield: 4 servings

DV / Serving — Based on a 2,000 Calorie Diet
Energy	609 cal	30%
Protein	11 g	22%
Fat	14 g	21%
Carbohydrates	23 g	8%
Fibre	20 g	72%

Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.

Micronutrient Magic

This delicious Spiced Butternut Bean Roast with Creamy Avocado is not just packed with flavour, but also a treasure trove of essential nutrients that your body will love. Here’s a quick rundown of the nutritional benefits you’ll be enjoying:

Vitamins A, C, and E: Boost your immune system, improve skin health, and protect your cells from damage.
B Vitamins (B1, B3, B5, B6, B9): Support energy production, brain function, and cell metabolism.
Vitamin K: Important for blood clotting and bone health.
Magnesium: Aids in muscle function, energy production, and maintaining healthy bones.
Manganese: Supports bone formation, blood clotting, and reducing inflammation.
Copper: Helps form red blood cells and keeps your immune system healthy.
Potassium: Crucial for heart health and regulating blood pressure.
Phosphorus: Essential for strong bones and teeth and energy production.
Zinc: Boosts your immune system and aids in wound healing.
Selenium: Plays a key role in metabolism and protecting your body from oxidative stress.
Iron: Vital for carrying oxygen in your blood and supporting energy levels.
Healthy Fats (Monounsaturated): Good for your heart and helps reduce bad cholesterol levels.
Fiber: Promotes digestive health and keeps you feeling full longer.

Nutrient Breakdown by Ingredient

Butternut Squash ^[2]:

Vitamins: Rich in vitamins A (from beta carotene), B (B1, B6), C, and E, and also a good source of vitamins B5 (pantothenic acid) and B9 (folate).

Minerals: Excellent source of magnesium and manganese. Good source of copper, potassium, calcium, and phosphorus.

Black Beans ^[2]:

Vitamins: Great source of vitamin B9 (folate) and contains vitamin B1 (thiamine).

Minerals: Provides magnesium, phosphorus, copper, and zinc.

Avocado ^[2]:

Vitamins: Excellent source of vitamin B5 (pantothenic acid) and provides vitamins B6, B9 (folate), C, E, and K.

Minerals: Good source of copper in this dish.

Brown Rice ^[2]:

Vitamins: Rich in vitamins B1 (thiamine), B3 (niacin), and B6.

Minerals: Excellent source of manganese, magnesium, phosphorus, potassium, zinc, copper, and selenium.

Onion and Garlic ^{[1, 2]}:

Onion: Provides some vitamin C, B6, and manganese.

Garlic: Contains vitamin B6, manganese, vitamin C, copper, selenium, and phosphorus.

Olive Oil ^{[1, 2]}:

Vitamins: High in vitamins E and K.

Nutrients: Rich in monounsaturated fats.

Fresh Coriander ^[1]:

Vitamins: Offers vitamins K, C, and A.

Minerals: Contains small amounts of potassium, magnesium, and iron.

This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.

Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.

[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.

[2] The nutrition profile is based on USDA U.S. Department of Agriculture

Phytochemical Fun Facts

Phytochemicals are natural compounds found in plants that contribute to their colour, taste, and resistance to diseases. These substances, while not essential nutrients, play a crucial role in maintaining our health. They’re known for their antioxidant properties, potential to reduce inflammation, and ability to support the immune system.

This dish is a treasure trove of powerful phytochemicals, each bringing unique health benefits to the table:

Beta Carotene: Found in butternut squash, this antioxidant powerhouse is converted to vitamin A in your body, supporting glowing skin, sharp vision, and a robust immune system.
Anthocyanins: Present in black beans, these vibrant pigments protect your cells from damage, reduce inflammation, and boost heart health, adding both colour and vitality to your meal.
Phytosterols: Also in black beans and avocados, these natural compounds help lower cholesterol levels, keeping your heart happy and healthy.
Carotenoids (Lutein and Zeaxanthin): These gems in avocados are essential for maintaining good eye health and may reduce the risk of age-related vision problems.
Quercetin: Found in onions, this flavonoid has amazing anti-inflammatory and antioxidant effects, helping to ward off chronic diseases and keep you feeling your best.
Allicin: The magic in garlic, allicin has powerful antimicrobial properties and can help lower blood pressure and cholesterol levels, giving your heart some extra love.
Polyphenols: Olive oil is brimming with these antioxidants, which reduce inflammation and protect against heart disease, making every bite a heart-healthy delight.
Oleocanthal: Also in olive oil, this compound has anti-inflammatory properties similar to ibuprofen, helping to keep chronic diseases at bay.
Flavonoids (Quercetin and Kaempferol): Found in fresh coriander, these compounds have antioxidant, anti-inflammatory, and potential anticancer properties, adding a burst of freshness and health benefits.
Capsaicin: The spicy kick in chipotle peppers, capsaicin has anti-inflammatory and pain-relieving properties, boosts your metabolism, and promotes heart health.

Every bite of this delicious dish is packed with these amazing phytochemicals, supporting your overall health and well-being. Enjoy the exciting flavours and know that you’re nourishing your body with nature’s best!

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