Mexican Squash and Bean Salad

4 servings

Preparation Time: 20 min
Cooking Time: 25 min

Sweet squash and black beans simmered with chili, oregano and tomatoes on top of crispy greens make for a satisfying and tasty main course salad with the bonus of plenty of fibre. The zesty lime yogurt dressing and cheese complement this dish perfectly. For added crunch, make some baked tortilla chips to add on top of the salad or as a side.


1 tbsp Butter 15 mL
Small Onion chopped  
Minced garlic clove  
1 tbsp Chili powder 15 mL
1 tsp Dried oregano 5 mL
  Salt and pepper - To taste  
1 1/2 cups Diced fresh or frozen butternut squash thawed (1/2 inch/1 cm pieces) 375 mL
1/2 cup Water 125 mL
1 1/2 cups Canned no-salt-added diced tomatoes with juice 375 mL
1 cup Cooked or drained and rinsed canned unsalted black beans 250 mL
1/2 cup Frozen corn kernels thawed 125 mL
Small corn or whole wheat tortillas  
1/2 to 1 tsp Grated lime zest 2 to 5 mL
1 1/2 tbsp Freshly-squeezed lime juice divided 22 mL
1/2 cup Plain Greek yogurt 125 mL
1 cup Shredded Mozzarella 250 mL
8 cups Torn romaine lettuce 2 L
1 cup Cherry tomatoes cut in half 250 mL
  Chopped fresh cilantro (optional)  


Step 1
Preheat oven to 350°F (180°C). Line a large baking sheet with parchment paper.

Step 2
In a large skillet, melt butter over medium heat. Sauté onion, garlic, chilli powder, oregano, 1/8 tsp (0.5 mL) salt and 1/4 tsp (1 mL) pepper for about 2 minutes or until onion starts to soften. Add squash and sauté for 1 minute or until onion is soft. Stir in water. Cover and boil for 5 minutes.

Step 3
Stir in canned tomatoes, beans and corn. Reduce heat to medium-low, cover and boil gently, stirring occasionally, for about 15 minutes or until squash is soft.

Step 4
Meanwhile, cut each tortilla into 12 thin wedges. Arrange in a single layer on the prepared baking sheet. Bake in preheated oven for 8 to 10 minutes or until golden and crisp. Set aside.

Step 5
In a small bowl, stir lime zest and 1/2 tbsp (7 mL) lime juice into yogurt and season with a pinch each of salt and pepper.

Step 6
Remove squash mixture from heat. Stir in remaining lime juice and half of the shredded cheese until melted. Season to taste with pepper and up to 1/8 tsp (0.5 mL) more salt.

Step 7
In a large bowl, combine half of the lime yogurt and lettuce; toss to coat. Divide lettuce among serving plates. Spoon squash mixture on top of salad and top with remaining shredded cheese and grape tomatoes. Dollop with remaining lime yogurt, top with baked tortilla chips. Sprinkle with cilantro (if using).


To save time, look for pre-cut, peeled butternut squash in the produce section of the supermarket (you might have to cut in into smaller pieces) or diced frozen squash in bags in the frozen foods section; let it thaw and drain off excess liquid before adding to the skillet.
To cook beans from dried, you’ll need to soak 1/2 cup (125 mL) dried beans overnight, then cook according to package directions until tender. If using canned beans, you’ll need about two-thirds of a 14 oz (400 mL) can or half of a 19 oz (540 mL) can. Look for those with no salt added or as low in sodium as possible. Strain the liquid from the beans and rinse under cold, running water, then drain well.
For an extra punch of flavour, add 2 tbsp (30 mL) canned diced green chilies or drained pickled jalapeno peppers with the canned tomatoes.
If you like extra heat, use a Monterey Jack or Havarti with hot peppers and add some hot pepper sauce to the squash with the lime juice, or season to taste with hot pepper sauce at the table.

Nutrition & Notes

Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Calories / Calories 342 kcal
Fat / Lipides 13 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 411 mg
Carbohydrates / Glucides 43 g
Fiber / Fibres 13 g
Sugars / Sucres
Protein Protéines 19 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer