Zesty Pumpkin Bean and Rice Bowl
This dish is easy and satisfying! Use any type of winter squash.
Print Recipe
Ingredients
- 1 cup Pumpkin or any winter squash
- 1 tsp Vegetable oil
- 1 Tbsp Garlic minced
- 1 Onion diced
- 1/2 tsp Oregano
- 1/4 tsp Black pepper
- 1/8 tsp Cinnamon
- 1/8 tsp Cumin
- 3 cups Kidney beans cooked
- 3 cups Brown rice cooked
- 2 cups Chicken Broth low sodium
- 1 Tbsp White vinegar
- 4 Tbsp Parsley optional for topping
- 1 Lime optional for topping
Instructions
- Wash hands with soap and water
- Preheat oven to 375°F.
- Wash pumpkin or other winter squash and carefully cut the it in half.
- Put about an inch of hot water in a baking dish, Lay the squash in the baking dish, cut side down.
- Bake until the squash is tender, and a fork can be inserted easily.
- Drain water and set aside.
- In a large skillet, on low heat, sauté the vegetable oil, garlic, onion, and herbs and spices, until soft. Stir often
- Stir in pumpkin, cooked beans, cooked rice, broth, and vinegar.
- Bring to a boil.
- Lower heat to a simmer and cook covered for 5 minutes.
- Optional: Top with chopped Parsley and a squeeze of lime juice.
Notes
*Once pumpkin is cooled, you can store what you don’t need in an airtight bag in the refrigerator for up to a week or, in the freezer for up to 3 months.
*Chef’s tip- Your nose knows! Experiment with different herbs and spices by smelling them first. Try substituting one at a time until you learn what aromas you like.
Nutrition Facts
Zesty Pumpkin Bean and Rice Bowl
Serving Size
1 serving
Amount per 1 Serving
Calories
261
% Daily Value*
Fat
3
g
5
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Sodium
29
mg
1
%
Carbohydrates
49
g
16
%
Fiber
9
g
38
%
Sugar
2
g
2
%
Protein
12
g
24
%
Calcium
60
mg
6
%
Iron
4
mg
22
%
Potassium
630
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
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