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.

Leave a Reply

Your email address will not be published. Required fields are marked *

Up ↑

en English
en Englishes Spanishar Arabicfr Frenchaf Afrikaanssq Albanianam Amharichy Armenianaz Azerbaijanieu Basquebe Belarusianbn Bengalibs Bosnianbg Bulgarianca Catalanzh-CN Chinese (Simplified)hr Croatiancs Czechda Danishnl Dutchtl Filipinoka Georgiande Germanht Haitian Creolehmn Hmongit Italiankm Khmerko Koreanku Kurdish (Kurmanji)ky Kyrgyzlo Laoms Malaymy Myanmar (Burmese)ne Nepalips Pashtofa Persianpl Polishro Romanianru Russiansm Samoansr Serbianso Somalisu Sundanesesw Swahiliuk Ukrainianur Urduuz Uzbekzu Zulu
%d bloggers like this: