Squash n’ Bean Smash

curry spiced

Squash n’ Bean Smash with curry spices,  A great warming anti-inflammatory plant-based breakfast, brunch or dinner.   Spice it up add herbs, mushrooms, leafy greens.  Top with avocado, tofu or an egg. Serve with salad greens + our Body Balance Quinoa Bread.

  • Prep 5 mins
  • Cook Time 10 mins
  • Difficulty Low
  • Serving2 - 4
  • 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.

  • 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.

  • Anti Inflammatory

    Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.

  • 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

Ingredients

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  • 2 tsp olive oil
  • 1-2 cups squash - roasted or steamed
  • 1 can beans - drain + rinse
  • 1 -2 tsp curry powder
  • 4 asparagus spears - fine slice
  • 1 scallion - fine slice
  • 1 -2 cups spinach leaves
  • ½ - 1 tsp salt + pepper

Method

Squash n’ Bean Smash ~ Curry Spiced

 

CHOP small dice your leftover squash OR steam your squash 

 

FRYING PAN  ADD olive oil curry powder, beans Saute 1-2mins – often stir until spiced are fragrant.

 

ADD cooked squash, asparagus, scallions  Saute 2 min.   ADD any leafy greens

 

ADD spinach + salt, cook 1 min stir often. TASTE adjust seasoning.

 

FOLD IN any fresh herbs you might be using.   Like cilantro –  finely chop the stems & rough chop leaves.

 

SERVE top with avocado, tofu or an egg. Serve with salad greens + our Body Balance Quinoa Bread.

Tips + Suggestions

SWAP SPICES add chilli flakes, Aleppo, coriander, turmeric, cayenne, ginger, smoked paprika as you like.

 

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

 

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

 

SWAP asparagus for peas, zucchini, summer squash, – cooking times will vary.

 

SWAP spinach, kale, swiss chard.