Corn & Beans w/ Acorn Squash

By Fruits & Veggies - More Matters
Try this great recipe, it can serve as a side dish or a vegetarian main dish!

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  • Prep Time: 60 minutes

Main Dishes

Serves: 8
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: Yellow/Orange, White


1 acorn squash
1 teaspoon canola oil
1 small onion
1 15-oz. can low-sodium chili beans, rinsed and drained
1 15-oz. can gold and white whole kernel corn, drained
1 15-oz. can low-sodium vegetable broth
hot, cooked rice, for serving 


Preheat oven to 375 degrees.

Place squash directly on the oven rack and bake for 15 minutes, or until softened slightly.

When cool enough to handle, peel squash and cut into 1-inch chunks.

Set aside.

In a large saucepan, heat oil over medium heat.

Add onion and cook for 5 to 7 minutes, or until the onion is golden, adding a splash of water to the pan after about 3 minutes to help the onions cook.

Add chili beans, corn, squash, and vegetable broth.

Reduce heat and simmer, covered, for 20 to 25 minutes, or until the squash is tender.

Serve over rice.

 Each serving provides: A good source of vitamin C, folate and fiber.

Nutritional Information

  • Calories:    220
  • Carbohydrates:    46g
  • Total Fat:    1.0g
  • Cholesterol:    0mg
  • Saturated Fat:   0.3g
  • Dietary Fiber:    5g
  • % of Calories from Fat:    4.3%
  • Sodium:    314 mg
  • Protein:    6g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.



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