Zesty Pumpkin Bean and Rice Bowl
This dish is easy and satisfying! Use any type of winter squash.
Servings 6 servings
Calories 261kcal
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
Serving: 1serving | Calories: 261kcal | Carbohydrates: 49g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 29mg | Potassium: 630mg | Fiber: 9g | Sugar: 2g | Vitamin A: 1880IU | Vitamin C: 11mg | Calcium: 60mg | Iron: 4mg