Recipe Squash and Kidney Beans
Savor the perfect Recipe Squash and Kidney Beans, a nutritious and flavorful dish that's easy to make and ideal for any meal or occasion!
Ingredients
Ingredients You’ll Need
- Before we get cooking let’s make sure you have everything ready. Here’s what you’ll need to create this Recipe Squash and Kidney Beans that’s both delicious and nutritious:
- 1 medium-sized squash butternut or acorn squash works beautifully
- 1 can 15 oz kidney beans, drained and rinsed (or use dried beans if you prefer!)
- 1 tablespoon olive oil for sautéing
- 1 onion diced
- 2 cloves garlic minced
- 1 teaspoon ground cumin adds a warm, earthy flavor
- 1 teaspoon paprika for a smoky touch
- 1/2 teaspoon turmeric for color and health benefits
- 1/2 teaspoon chili flakes optional, for a hint of heat
- Salt and pepper to taste
- 1/2 cup vegetable broth or water
- Fresh cilantro or parsley for garnish (optional)
Helpful Tips:
- Squash Variety: You can choose any squash you prefer but I recommend butternut or acorn squash for their natural sweetness and creamy texture when cooked. If you're in a rush, you can even use pre-cut squash cubes from the store.
- Kidney Beans: While canned beans make things quick and easy using dried kidney beans gives you more control over texture. Just remember to soak them overnight and cook them thoroughly before adding them to the recipe.
- Seasoning Options: Feel free to get creative with the seasonings! You could swap cumin for curry powder or add a dash of cinnamon for extra warmth.
Instructions
Ready to turn your ingredients into a warm, comforting meal? Here’s how to make this Recipe Squash and Kidney Beans that’s not only delicious but also nutritious:
- Prepare the Squash: Start by peeling and dicing your squash into bite-sized cubes. Butternut squash is a great option because of its creamy texture, but you can use acorn or any other squash you prefer. If you're using pre-cut squash, skip this step for a quicker prep.
- Sauté the Aromatics: In a large pot or deep skillet, heat the olive oil over medium heat. Once the oil is hot, add the diced onion. Sauté for 3-4 minutes until it becomes soft and translucent. Add the minced garlic and cook for another 30 seconds, allowing the aroma to fill your kitchen.
- Cook the Squash: Toss the cubed squash into the pot with the onions and garlic. Stir everything together to coat the squash in the oil and flavor. Let it cook for about 5 minutes, allowing the squash to soften slightly and develop a bit of color.
- Season to Perfection: Sprinkle in your cumin, paprika, turmeric, and optional chili flakes. Stir the spices into the squash mixture, letting them toast for a minute to bring out their warm flavors. This step is key to building depth in the dish.
- Add the Beans and Broth: Now, it’s time for the kidney beans! Add them to the pot along with the vegetable broth (or water). Stir everything to combine. Bring the mixture to a simmer, cover, and let it cook for about 15-20 minutes. The squash should become tender and the flavors should meld together beautifully. If the dish seems a bit dry, you can add a splash more broth to keep everything nice and moist.
- Taste and Adjust: Once everything is tender, taste your dish. Add salt and pepper to taste. If you want a little more heat, feel free to add a pinch of chili flakes or a dash of hot sauce.
- Garnish and Serve: Remove the dish from the heat, and garnish with fresh cilantro or parsley for an added touch of color and freshness. It’s the perfect way to finish off this flavorful dish!
Notes
Nutrition Information (Per Serving):
- Calories: 200
- Fat: 5g
- Saturated Fat: 1g
- Carbohydrates: 35g
- Fiber: 6g
- Sugars: 8g
- Protein: 8g
- Sodium: 320mg
- Potassium: 600mg
- Vitamin A: 150% of the daily value
- Vitamin C: 20% of the daily value
- Iron: 12% of the daily value
- Calcium: 6% of the daily value