Recipe Squash And Kidney Beans
Discover the perfect Recipe Squash And Kidney Beans! A healthy, easy, and flavorful dish packed with nutrients, ideal for vegan and gluten-free meals.
Ingredients
Ingredients for Recipe Squash and Kidney Beans
- Gathering your ingredients is the first step toward creating this wholesome and satisfying dish. Here’s everything you’ll need:
Fresh Produce:
- 1 medium squash butternut, zucchini, or yellow squash – Adds a tender, slightly sweet base to the dish.
- 1 medium onion finely chopped – Provides a savory foundation.
- 2 garlic cloves minced – Enhances the flavor with a fragrant, aromatic touch.
Pantry Staples:
- 1 can 15 oz kidney beans, drained and rinsed – A hearty source of protein and fiber.
- 1 can 14 oz diced tomatoes (with juices) – Brings a tangy, robust flavor to the dish.
- 2 tablespoons olive oil – For sautéing the vegetables to perfection.
Spices and Seasonings:
- 1 teaspoon chili powder – Adds a subtle warmth and spice.
- 1 teaspoon ground cumin – For an earthy smoky depth.
- Salt and black pepper to taste – To season the dish perfectly.
Optional Garnishes:
- Fresh cilantro chopped – For a burst of freshness.
- Squeeze of lime juice – Enhances the flavors with a zesty kick.
Practical Tips for Ingredient Prep:
- Choose the right squash: Butternut squash works well for a creamy texture while zucchini or yellow squash gives a lighter bite.
- Rinse beans thoroughly: This removes excess sodium and ensures a fresher flavor.
- Customize the spices: Adjust chili powder for a milder or spicier dish based on your preference.
Instructions
Step 1: Prep the Ingredients
- Wash and dice the squash into bite-sized pieces for even cooking.
- Finely chop the onion and mince the garlic.
- Drain and rinse the canned kidney beans thoroughly.
Step 2: Sauté the Aromatics
- Heat 2 tablespoons of olive oil in a large skillet or saucepan over medium heat.
- Add the chopped onion and sauté for 3–4 minutes, or until it turns translucent.
- Stir in the minced garlic and cook for an additional minute, being careful not to let it burn.
Step 3: Add the Squash and Spices
- Toss in the diced squash, stirring to coat it with the oil and aromatics.
- Sprinkle with chili powder and ground cumin, stirring well to evenly distribute the spices.
- Cover and cook for 5–7 minutes, stirring occasionally, until the squash begins to soften.
Step 4: Combine the Beans and Tomatoes
- Pour in the diced tomatoes, including their juices, and stir to combine.
- Add the drained kidney beans and mix well.
- Season with salt and black pepper to taste.
Step 5: Simmer and Serve
- Lower the heat and let the mixture simmer gently for 10–12 minutes, allowing the flavors to meld and the squash to become tender.
- Taste and adjust seasonings as needed.
Notes
Nutrition Information (Per Serving)
- Calories: 220
- Fat: 7g
- Saturated Fat: 1g
- Protein: 9g
- Carbohydrates: 30g
- Fiber: 8g
- Sugars: 5g
- Sodium: 520mg