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Pumpkin and Black Bean Casserole Recipe

Pumpkin and Black Bean Casserole Recipe

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Ingredients

Count

Nutrition

3028

Calories

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Ingredients:

Serving

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 tsp cumin
1 tsp chili powder
1/8 tsp cayenne
1 1/2 cup canned diced tomatoes, drained and liquid reserved
1 lb butternut squash
3/4 cup almond breeze
1/2 cup nutritional yeast
3 tbsp cornstarch
1/2 tsp salt
1/2 tsp mustard powder
1/2 tsp paprika
12 oz whole wheat penne

Directions:

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

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	3027.54 Kcal (12676 kJ)
Calories from fat	478.61 Kcal
		% Daily Value*
Total Fat	53.18g	82%
Cholesterol	91.41mg	30%
Sodium	3701.14mg	154%
Potassium	4109.93mg	87%
Total Carbs	514.31g	171%
Sugars	58.84g	235%
Dietary Fiber	103.88g	416%
Protein	169g	338%
Vitamin C	257.3mg	429%
Vitamin A	7.5mg	252%
Iron	79.3mg	441%
Calcium	1231.6mg	123%

Amount Per 100 g
Calories	139.89 Kcal (586 kJ)
Calories from fat	22.11 Kcal
		% Daily Value*
Total Fat	2.46g	82%
Cholesterol	4.22mg	30%
Sodium	171.01mg	154%
Potassium	189.9mg	87%
Total Carbs	23.76g	171%
Sugars	2.72g	235%
Dietary Fiber	4.8g	416%
Protein	7.81g	338%
Vitamin C	11.9mg	429%
Vitamin A	0.3mg	252%
Iron	3.7mg	441%
Calcium	56.9mg	123%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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