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Butternut squash enchiladas with salsa

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Makes 7 servings


1 package (16 ounces) frozen, diced, peeled butternut squash or 2 cups fresh squash, seeded, peeled and diced

1 cup water

1 tablespoon olive oil

1/2 sweet onion, finely chopped

1 can (15.5 ounces) no-added-salt black beans

1 teaspoon ground cumin

3/4 teaspoon ground cinnamon

Salt and ground black pepper, to taste

Canola oil spray

7 large whole-wheat tortillas (about 7 inches)

1 cup grated cheddar cheese, divided

1 cup tomato salsa

1/4 cup chopped fresh cilantro leaves, for garnish (optional)


  • Place squash in medium saucepan. Add water. Cover pot tightly and place over medium-high heat.
  • Cook until squash is tender but not mushy, 12 to 15 minutes, depending on size of cubes.
  • Drain squash and set aside.
  • While squash is cooking, in a large skillet, heat oil over medium-high heat.
  • Add onion and sauté until soft and translucent, about 4 to 5 minutes, stirring occasionally.
  • Add beans and partially mash with fork.
  • Mix in squash, cumin and cinnamon. Add salt and pepper, if desired.
  • Remove from heat and set aside.
  • Preheat oven to 350 degrees.
  • In 9-by-13-inch baking dish, lightly coat interior with cooking spray and set aside.
  • Coat tortilla on both sides with cooking spray. Lay on plate.
  • Spoon 1/2 cup filling on tortilla and top with 1 1/2 tablespoons cheese.
  • Roll up filled tortilla and set at one end of baking dish. Repeat, placing filled tortillas side by side, filling baking dish tightly.
  • Pour salsa over assembled enchiladas.
  • Sprinkle remaining cheese (about 1/4 cup) over sauce. Cover pan with foil.
  • Bake enchiladas about 25 to 30 minutes, until heated through.
  • Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.

Nutrition information

Serving size: 1 enchilada. Amount per serving: 260 calories, 6g total fat (1g saturated fat), 38g carbohydrates, 12g protein, 6g dietary fiber, 460mg sodium.

Source: American Institute for Cancer Research

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