Select Page

Curry Squash & Bean Smash

Squash n’ Bean Smash with curry spices is a great warming anti-inflammatory plant-based brunch snack, app or dinner.   


Add more “nutritional bang for your bite” by adding herbs, mushrooms, and leafy greens like spinach or kale. Top with avocado, tofu or an egg. Serve with salad greens on our Super Seed Bread or Body Balance Quinoa Bread or wrapped in a leaf taco shell.

  • Serves2 - 4
  • Cooks in 10 mins
  • Prep time 5 mins
  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Low GI Blood Sugar

    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.

  • Vitamins Minerals
  • Oil + Salt + Sugar Free
  • Plant Protein

    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.


adds to shopping list

  • 2 tsp olive oil | 2 tbsp water
  • 2 - 3 cups squash - roasted or steamed
  • 1 can beans* - drain + rinse
  • 2 tsp curry powder*
  • 2 cups spinach - diced
  • 1 scallion - fine slice
  • ½ - 1 tsp salt | seaweed + pepper
  • Herbs to garnish




Squash n’ Bean Smash ~ Curry Spiced


CHOP your leftover squash into small diced cubes. Chop fresh squash the same, then steam your squash.


HEAT a frypan. Add oil | water, curry powder, and beans. Saute for 3 mins, stirring until spices are fragrant.


ADD cooked squash. Saute for 2 – 3 min. 


ADD diced leafy greens + scallions + salt | seaweed, and cook for 2 mins, stirring often. Smash using a spoon or spatula. Taste and adjust seasoning.


SERVE on toast or in a bowl with salad greens and garnish with herbs like cilantro, parsley, chives, and basil.


Serving Ideas
make a botanical bowl with salad greens
serve over toasted Super Seed Bread or or Quinoa & Teff Seed Bread
swap bread for Chickpea & Quinoa Pancakes
top with avocado, tofu or an egg.
as a veggie bowl with salad greens.
atop our toasted Body Balance Quinoa Breadgarnish with herbs or sprouts.
wrapped in a leaf taco or taco shell as a party-style sharing snack or app.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

*SWAP CURRY POWDER for 1 tsp of chilli flakes, Aleppo, coriander, turmeric, ginger, smoked paprika – to taste.


HERBS cilantro, basil, parsley, chives, dill, oregano, thyme.  


*BEANS use any canned or cooked beans, lentils or grains you like.


SWAP SPINACH for kale, swiss chard or bok choy greens.


THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels. 

Cook with Confidence

Support your Health

Make healthy taste great

Chef's Table

Membership $12 / mth


Our Recipe Membership Plans

take the guesswork out of what to cook each week
"how to" help for sustainable dietary changes
support your health
follow the seasons ~ local farm's & markets


Whole Plant Life

Membership $9 / mth


Our latest nourishing in-season recipes ~ eat to THRIVE

Member Recipe

Spiced Apple Tahini Teff Bread

Member Recipe

Spiced Chickpea Pancakes with Greens & Smokey Tahini

Member Recipe

Butternut Spiced Red Lentils with Tofu & Spinach

Member Recipe

Pumpkin Spiced Tahini Granola