Recipe Squash and Kidney Beans
Chef Ellie
Try this quick and easy recipe squash and kidney beans for a delicious, healthy, and satisfying weeknight meal packed with flavor and nutrients!
Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Main Dish
Cuisine American, Vegetarian
Servings 4 slices
Calories 250 kcal
Main Ingredients
- 1 medium squash butternut, acorn, or zucchini are perfect, peeled and diced
- 1 can 15 oz kidney beans, drained and rinsed (or about 1 ½ cups cooked beans)
- 1 medium onion finely chopped
- 2 cloves garlic minced
- 1 can 14 oz diced tomatoes, with juices
- 1 cup vegetable broth or water for a lighter option
Seasonings and Spices
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ½ tsp chili powder optional for a little heat
- Salt and pepper to taste
- 1 tbsp olive oil or your preferred cooking oil
Optional Add-Ins
- 1 cup baby spinach or kale for added greens and nutrients
- ½ cup corn kernels fresh, frozen, or canned
- Fresh herbs like cilantro or parsley, for garnish
Substitution Ideas
- Squash Alternatives: Sweet potatoes or carrots can be used in place of squash for a different flavor profile.
- Bean Substitutes: Kidney beans can be swapped with black beans chickpeas, or any other beans you have on hand.
Prepare Your Ingredients
Start by peeling and dicing your squash into small, even pieces. If you’re using butternut squash, slice it in half, scoop out the seeds, and then peel and chop it into cubes.
Rinse and drain your kidney beans, ensuring any excess liquid is removed.
Sauté the Aromatics
Heat 1 tablespoon of olive oil in a large pot or skillet over medium heat. Once it’s warm, add the chopped onion and garlic. Sauté them for 3-4 minutes until they become soft and fragrant—this step builds the flavor base for the entire dish.
Pro Tip: If you like a little spice, this is the perfect time to sprinkle in some chili powder or cayenne pepper!
Add the Beans and Tomatoes
Now, it’s time to add the kidney beans, diced tomatoes (with all the juices), and vegetable broth to the pot. Give everything a good stir to combine.
Stir in your seasonings: cumin, smoked paprika, salt, and pepper. You’ll start to smell the aromatic spices mixing in with the vegetables—a sure sign that dinner is on its way!
Simmer and Blend the Flavors
Bring the mixture to a simmer, then lower the heat and cover the pot. Let it cook for 15-20 minutes, or until the squash is fork-tender and the flavors have melded together beautifully. Stir occasionally to prevent anything from sticking to the bottom.
Pro Tip: If the dish looks too dry, just add a splash more vegetable broth. The sauce should be nice and saucy, perfect for soaking up with rice or crusty bread.
Finish and Serve
Once everything is cooked through and the flavors are rich and delicious, taste the dish and adjust the seasoning if needed.
Serve the squash and kidney beans warm, topped with fresh herbs like cilantro or parsley for a pop of color and freshness.
Nutrition Information (per serving)
- Calories: 250 kcal
- Fat: 7g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 9g
- Sugars: 6g
- Sodium: 500mg
- Cholesterol: 0mg