Delicious Squash and Kidney Beans Recipe – A Hearty & Healthy Dish

Delicious Squash and Kidney Beans Recipe – A Hearty & Healthy Dish

by

Introduction

Looking for a nutritious, flavorful, and easy-to-make dish? This squash and kidney beans recipe is the perfect combination of wholesome ingredients and comforting flavors. Packed with protein-rich kidney beans and vitamin-loaded squash, this dish is a nutrient powerhouse that suits any season. Plus, it’s a great option for vegetarians and those seeking high-fiber meals.

Winter squash, such as butternut or acorn squash, pairs beautifully with legumes like kidney beans, making a well-balanced and satisfying dish. According to Forks Over Knives, incorporating squash into meals not only enhances taste but also boosts your daily intake of vitamins A and C. Meanwhile, kidney beans provide an excellent source of plant-based protein and fiber, supporting digestion and heart health. Learn more about the health benefits of winter squash from WebMD.

Ingredients

Main Ingredients:

  • 1 medium butternut squash (peeled, seeded, and cubed)
  • 1 cup cooked kidney beans (or canned, drained, and rinsed)
  • 1 medium onion (chopped)
  • 2 cloves garlic (minced)
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • ½ teaspoon smoked paprika
  • ½ teaspoon chili powder (optional)
  • 2 cups vegetable broth
  • 1 can diced tomatoes (optional, for extra flavor)
  • Salt and black pepper to taste
  • Fresh cilantro or parsley for garnish

Optional Additions:

  • 1 cup chopped bell peppers for added crunch
  • ½ teaspoon cinnamon for a warm depth of flavor
  • A dash of red pepper flakes for heat

Optional Additions:

  • 1 cup chopped bell peppers for added crunch
  • ½ teaspoon cinnamon for a warm depth of flavor
  • A dash of red pepper flakes for heat

Step-by-Step Instructions

1. Prepare the Ingredients

  • Peel, seed, and cut the squash into bite-sized cubes.
  • Rinse and drain the kidney beans if using canned.
  • Finely chop the onion and mince the garlic.

2. Sauté the Aromatics

  • Heat olive oil in a large pot over medium heat.
  • Add chopped onions and garlic, sautéing until fragrant (about 2–3 minutes).
  • Stir in cumin, smoked paprika, and chili powder.

3. Cook the Squash and Kidney Beans

  • Add the diced squash and cook for 5 minutes, stirring occasionally.
  • Pour in vegetable broth and bring to a gentle simmer.
  • If using diced tomatoes, add them at this stage.
  • Let simmer for 15–20 minutes until the squash becomes tender.

4. Add Kidney Beans and Final Seasoning

  • Stir in the kidney beans and let cook for an additional 5 minutes.
  • Season with salt and black pepper to taste.

5. Serve and Enjoy!

  • Garnish with fresh cilantro or parsley.
  • Serve warm with rice, quinoa, or crusty bread.

Serving Suggestions

  • Pair with steamed rice or quinoa for a balanced meal.
  • Serve alongside a fresh green salad for extra fiber and nutrients.
  • Enjoy with warm tortillas or crusty bread for a comforting dinner.

Storage & Reheating Tips

  • Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • Freeze portions for up to 3 months.
  • Reheat on the stovetop over medium heat, adding a splash of water or broth if needed.

Recipe Variations

  • Spicy Version: Add chopped jalapeños or extra chili powder.
  • Creamy Texture: Stir in coconut milk for a richer consistency.
  • Different Beans: Swap kidney beans for black beans or chickpeas.

Frequently Asked Questions (FAQs)

1. Can I use canned kidney beans instead of dried beans?

Yes! Canned kidney beans work perfectly and save time. Just make sure to rinse and drain them before use.

2. What type of squash works best for this recipe?

Butternut squash is a favorite due to its natural sweetness and creamy texture. However, acorn squash or delicata squash also work well.

3. How do I make this recipe completely vegan?

This dish is already vegan-friendly

Final Thoughts

This squash and kidney beans recipe is a perfect balance of flavor, nutrition, and simplicity. Whether you’re looking for a hearty vegetarian dish or just want to try something new, this recipe delivers a comforting and satisfying meal. With its rich fiber content, plant-based protein, and warming spices, it’s perfect for any season.

Experiment with different variations, pair it with your favorite sides, and enjoy a dish that’s as healthy as it is delicious. Don’t forget to check out similar nutritious recipes on Easy iRecipes to expand your meal options!

Leave a Comment