Warming, grounding, smoky black beans topped with steamed red kuri squash and served over crispy greens is a quick, easy, veggie-centric meal. Add steamed rice or quinoa for a grain bowl or serve as tacos or quesadillas with a side of guacamole, pico de Gallo, chilli lime crema or a spicy jalapeno salsa.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
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Smoky Black Beans with Steamed Squash
DICE vegetables into small, even pieces the same size as black beans.
HEAT a frying pan; add olive oil | water + celery | onion + garlic + diced pepper. Saute for 5 mins, stirring often until peppers start to soften.
ADD drained & rinsed black beans + spices | dried herbs. Saute for 3 mins.
ADD tamari | soy sauce + water; stir well and cook for 1 min; the bean mix will thicken a little & create a sauce. Taste and adjust seasoning.
FOLD IN any fresh herbs you might be using. Like cilantro – finely chop the stems & rough chop leaves.
WASH the squash, cut it in half, and scoop out the seeds. Cut into even wedge slices.
SAUCEPAN add water 5cm / 2″ and bring to a boil, lid on.
PLACE steamer basket over boiling water, lid on. The water level should be below the steamer basket.
STEAM squash wedges until fork tender.
PLATE salad greens, serve black beans over greens and top with steamed wedges or serve as part of a taco feast or create veggie bowls.
add cooked rice or quinoa to make a grain bowl
as tacos or quesadillas with a side of guacamole, pico de Gallo, chilli lime crema or a spicy jalapeno salsa.
SPICES add blackened spice or cajun blend, chilli flakes, aleppo, coriander, turmeric, cayenne, ginger.
HERBS use cilantro, basil, parsley, chives, oregano, thyme.
SWAP BLACK BEANS for any cooked beans, lentils or grains you like.
SWAP PEPPERS for zucchini, summer squash, carrots, peas, corn – cooking times will vary.
ADD spinach, kale, swiss chard, peas, corn – add in the last few minutes of cooking.
SWAP RED KURI SQUASH for any winter squash or pumpkin, or use cauliflower, broccoli, carrots, sweet potato.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.