• Brittany Sparks

Butternut Squash & Black Bean Curry Quinoa Bowl


Spice up your meatless Monday with this flavorful and colorful quinoa bowl. Butternut squash has a beautiful orange color that brightens up this dish. The sweetness plays well with the rich flavors of this curry dish. If you have never had curry this is definitely a dish you should try.

This is a fast and easy dinner to get on your table in no time and it is packed with nutrition. Butternut squash is loaded with fiber, vitamin C, beta carotene, magnesium and potassium. Just 1 cup of butternut squash provides 93% of the recommended daily amount of beta carotene, which is a member of the carotenoid family of phytochemicals. Our bodies convert beta carotene into vitamin A.

Turmeric is a spice that is derived from the Curcuma longa plant and has been used for centuries in cooking and in medicine, particularly in India. It is found in most curry blends and it is what gives curry dishes its beautiful golden hue. Some studies show that it may help with inflammation, wound healing and it may have anti-angiogenic properties (meaning stopping blood vessels from supplying oxygen and nutrients to cancer cells). These studies have been mostly done with cell line studies and more studies are needed in order to better understand possible benefits.

Butternut Squash & Black Bean Curry Quinoa Bowl

Author: Brittany Sparks

Makes: 12 (1 Cup) Servings

Low Sodium//Heart Healthy

Prep Time 15 min

Cook Time 15 min

Total Time 30 min

Substitutions: To make vegan use 1/4 cup coconut milk in replace of the sour cream.

Ingredients

  • 1 Cup Quinoa

  • 2 Cups Butternut Squash, Cubed

  • 1 Tbsp Olive Oil

  • 1 Medium Onion, Diced

  • 1 Medium Red Bell Pepper, Diced

  • 1 (15oz) Can No Added Salt Black Beans (drained and rinsed)

  • 1 Cup Green Peas, Cooked

  • ¼ Cup Pine Nuts

  • 1 Tbsp Curry Powder

  • ¼ Tsp Cayenne Pepper

  • ½ Tsp Salt

  • ¼ Tsp Pepper

  • 3 Cloves Garlic, Minced

  • ¼ Cup Light Sour Cream

  • ¾ Cup Low Sodium Vegetable Broth

  • Cilantro Leaves for Garnish

Directions

  1. Cook 1 Cup of Quinoa according to package directions.

  2. Peel the butternut squash with a vegetable peeler and then cut into half inch cubes. Steam the butternut squash for about 10-15 minutes until tender. Remove from heat and set aside.

  3. In a large skillet heat the olive oil over medium heat. Add the onion and bell pepper and sauté about 5 minutes until the onion is translucent.

  4. Add the curry powder, cayenne pepper, salt, pepper, pine nuts, and garlic. Sauté for an additional 1 to 2 minutes.

  5. Add the vegetable broth and sour cream to the skillet. Stir until the sour cream is combined.

  6. Add the beans, peas and butternut squash to the pan. Stir to combine and cook 2 more minutes then remove from heat.

  7. Plate over the quinoa and garnish with fresh cilantro.

Nutrition Facts

Per 1 Cup Serving:

Calories 136, Total Fat 4.6 g, Saturated Fat 0.8 g, Monounsaturated Fat 1.8 g, Polyunsaturated Fat 1.6 g, Sodium 139 mg, Total Carbohydrate 20 g, Dietary Fiber 4.3 g, Protein 5 g, Potassium 349 mg, Phosphorous 142 mg


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