Curried Pumpkin & Black Bean Bowl with Brown Rice
This warm and spicy bowl features roasted pumpkin and black beans in a fragrant curry sauce, served over fluffy brown rice. It’s a nutritious, filling meal that’s cheap to make, packed with vitamins and protein, and perfect for a hearty plant-based dinner.
Ingredients
For the Bowl
pumpkin, peeled and cubed (e.g., butternut)2cups
black beans, drained and rinsed1can
small onion, diced1piece
garlic, minced1clove
curry powder1tbsp
turmeric1/2tsp
ground cumin1/2tsp
water or vegetable broth1cup
Salt & pepper to taste- water or oil (optional, for cooking)1tbsp
For the Brown Rice
brown rice1cup- water4cups
- salt1/2tsp
Nutrition (per serving)
Calories
170.8kcal (8.54%)
Protein
6.0g (12%)
Carbs
34.8g (12.64%)
Sugars
1.8g (3.5%)
Healthy Fat
0.8g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
How to make Curried Pumpkin & Black Bean Bowl with Brown Rice
Cook the Brown Rice
- Step 1
Rinse brown rice under cold water. In a medium pot, bring 2 cups of water and salt to a boil. Add rice, reduce to a simmer, cover, and cook for 25-30 minutes until tender and water is absorbed. Fluff and set aside.
Prepare the Bowl
- Step 1
Heat water or oil in a large pan over medium heat. Add diced onion and sauté for 3-4 minutes until soft.
- Step 2
Stir in garlic, curry powder, turmeric, and cumin for 30 seconds until fragrant.
- Step 3
Add cubed pumpkin and water or broth. Cover and simmer for 15 minutes until pumpkin is tender.
- Step 4
Stir in black beans and cook for 5 more minutes to heat through and let flavors meld. Season with salt and pepper.
Serve
- Step 1
Spoon ½ cup of brown rice into each bowl and top with a generous portion of the curried pumpkin and black bean mixture. Enjoy warm!
Nutrition (per serving)
Nutrition (per serving)
Calories
170.8kcal (8.54%)
Protein
6.0g (12%)
Carbs
34.8g (12.64%)
Sugars
1.8g (3.5%)
Healthy Fat
0.8g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
FAQS
What is the best way to store leftover Curried Pumpkin & Black Bean Bowl?
To store leftover Curried Pumpkin & Black Bean Bowl, let it cool completely, then transfer it to an airtight container. It can be refrigerated for up to 3-4 days. For longer storage, consider freezing the bowl in individual portions for up to 3 months. Just be sure to reheat thoroughly before serving.
Can I substitute the brown rice with another grain in the Curried Pumpkin & Black Bean Bowl?
Yes, you can easily substitute brown rice with other grains like quinoa, farro, or even cauliflower rice for a lower-carb option. Just adjust the cooking times according to the grain you choose to ensure they are cooked properly.
Is the Curried Pumpkin & Black Bean Bowl suitable for vegan and gluten-free diets?
Absolutely! The Curried Pumpkin & Black Bean Bowl is naturally vegan and gluten-free, making it a perfect choice for those following plant-based or gluten-free diets. Just ensure that the vegetable broth you use is gluten-free if you're sensitive to gluten.
What are some good side dishes or pairings for the Curried Pumpkin & Black Bean Bowl?
This hearty bowl pairs well with a simple side salad, steamed greens, or roasted vegetables. You could also serve it with naan bread or a dollop of coconut yogurt for added creaminess and flavor.
How can I adjust the spice level in the Curried Pumpkin & Black Bean Bowl?
To adjust the spice level, you can increase or decrease the amount of curry powder and cumin used in the recipe. For a milder flavor, use less curry powder or opt for a mild curry blend. If you prefer more heat, consider adding a pinch of cayenne pepper or some chopped fresh chili peppers.
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