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Central Valley Harvest Bake

Note: Get a grownup's help with this recipe, which requires using the oven/stove and chopping with a knife.

Prep time: 90 minutes

What you need:

  • 1¼ pounds butternut squash, cubed
  • 1½ tablespoons red bell pepper, chopped
  • 1¾ teaspoon jalapeño pepper, chopped
  • 2½ tablespoons yellow onion, diced
  • 5 tablespoons applesauce
  • 5 tablespoons black beans, drained
  • 3½ teaspoons fresh oregano
  • 1/8 teaspoon kosher salt
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red quinoa (to be prepared according to package directions)
  • ½ cup low-fat granola

Equipment and supplies:

  • Knife
  • Cutting board
  • Sheet pans
  • Aluminum foil
  • Measuring cups/spoons
  • Pot for cooking quinoa
  • Three large bowls
  • 6x6-inch baking dish
  • Oven/stove

What to do:

  1. Line two pans with foil.
  2. Preheat oven to 350°F.
  3. Combine cubed squash, chopped red pepper, and chopped jalapeño pepper in a mixing bowl. Toss with 2 tablespoons olive oil.
  4. Place squash mixture on a lined pan and roast in oven for 20 minutes.
  5. In a separate bowl, toss chopped onion with 1 tablespoon olive oil.
  6. Spread onions on second lined pan and roast in oven for 10 minutes.
  7. While vegetables are roasting, prepare 2 tablespoons quinoa according to package directions. Set aside.
  8. In large bowl, combine quinoa, applesauce, black beans, oregano, and salt.
  9. When cool, add squash mixture and onions to the bowl. Toss lightly.
  10. Place into the baking dish.
  11. Top with granola.
  12. Bake in oven for 20 minutes, or until granola is slightly browned.

Nutritional analysis (per serving):

  • 170 calories
  • 3g protein
  • 8g fat
  • 1g sat. fat
  • 23g carbohydrate
  • 4g fiber
  • 0mg cholesterol
  • 90mg sodium
  • 7g sugars

Serves: 6

Serving size: 1/2 cup

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Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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