Zesty Pumpkin Bean & Rice Bowl

Zesty Pumpkin Bean and Rice Bowl

This dish is easy and satisfying! Use any type of winter squash.
Print Recipe
CourseDinner, Lunch, Main Course
Servings6 servings
Calories261kcal

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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