recipe squash and kidney beans
Discover an easy recipe squash and kidney beans that's hearty, healthy, and delicious. Perfect for vegans, gluten-free, and quick weeknight meals!
Ingredients
Main Ingredients:
1 medium squash (butternut, acorn, or your favorite variety)
- Adds natural sweetness and a creamy texture. Peel seed, and cube it for even cooking.
1 cup cooked kidney beans (or canned, drained, and rinsed)
- A hearty source of plant-based protein and fiber that complements the squash beautifully.
1 medium onion, finely chopped
- Provides a savory base and depth of flavor.
2 garlic cloves, minced
- Infuses the dish with a warm aromatic kick.
Spices and Seasonings:
1 teaspoon cumin powder
- Brings a smoky earthy flavor to the dish.
1 teaspoon paprika (or smoked paprika)
- Adds a subtle spice and vibrant color.
½ teaspoon turmeric
- Enhances both flavor and nutritional benefits with its anti-inflammatory properties.
Salt and black pepper to taste
- Essential for balancing flavors.
Liquid Base:
1½ cups vegetable broth (or water)
- Helps simmer the ingredients into a flavorful cohesive dish.
Optional Add-ins:
½ cup coconut milk
- For a creamier richer consistency and a hint of sweetness.
1 cup chopped tomatoes (fresh or canned)
- Adds tanginess and balances the sweetness of the squash.
Handful of spinach or kale
- Stir it in at the end for added greens and a nutritional boost.
Instructions
Step 1: Prepare Your Ingredients
- Peel and Cube the Squash: Start by peeling the squash, removing the seeds, and cutting it into bite-sized cubes. Aim for uniform pieces to ensure even cooking.
- Rinse and Drain the Kidney Beans: If using canned beans, rinse them thoroughly under cold water to remove excess sodium. Set aside.
Step 2: Sauté the Aromatics
- Heat the Oil: In a large pot or deep skillet, heat 2 tablespoons of olive oil over medium heat.
- Cook the Onion and Garlic: Add the chopped onion and cook for 2–3 minutes until it turns translucent. Stir in the minced garlic and sauté for another minute, being careful not to let it burn.
Step 3: Build the Flavor
- Add the Spices: Sprinkle in the cumin, paprika, turmeric, salt, and pepper. Stir continuously for about 30 seconds to toast the spices and release their aromas.
- Incorporate the Squash: Toss the squash cubes into the pot, coating them well with the spiced onion and garlic mixture.
Step 4: Simmer the Dish
- Pour in the Liquid: Add the vegetable broth (or water) to the pot, ensuring the squash is mostly submerged. If you’re using chopped tomatoes, add them now for extra flavor.
- Bring to a Boil: Increase the heat to bring the mixture to a boil, then reduce it to a gentle simmer. Cover the pot and let it cook for 15–20 minutes, or until the squash becomes tender. Stir occasionally to prevent sticking.
Step 5: Add the Kidney Beans
- Stir in the Beans: Once the squash is cooked through, add the kidney beans to the pot. Let them heat for 5–7 minutes, allowing the flavors to meld together.
- Optional: Add Coconut Milk or Greens: For a creamier consistency, stir in the coconut milk. If you’re adding spinach or kale, toss it in during the last few minutes of cooking, just until it wilts.
Step 6: Adjust and Finish
- Taste and Adjust Seasoning: Before serving, taste the dish and adjust the salt, pepper, or spices as needed. A squeeze of lime or lemon juice at this stage can elevate the flavors even further.
- Garnish: Finish with a sprinkle of fresh cilantro or parsley and a pinch of red pepper flakes for an extra kick.
Notes
Nutrition Information (Per Serving)
- Calories: 240
- Fat: 6g
- Saturated Fat: 2g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 8g
- Sugar: 8g
- Sodium: 480mg