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
- 2cupspumpkin, peeled and cubed (e.g., butternut)
- 1canblack beans, drained and rinsed
- 1piecesmall onion, diced
- 1clovegarlic, minced
- 1tbspcurry powder
- 1/2tspturmeric
- 1/2tspground cumin
- 1cupwater or vegetable broth
- Salt & pepper to taste
- 1tbspwater or oil (optional, for cooking)
For the Brown Rice
- 1cupbrown rice
- 4cupswater
- 1/2tspsalt
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
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
Heat water or oil in a large pan over medium heat. Add diced onion and sauté for 3-4 minutes until soft.
Stir in garlic, curry powder, turmeric, and cumin for 30 seconds until fragrant.
Add cubed pumpkin and water or broth. Cover and simmer for 15 minutes until pumpkin is tender.
Stir in black beans and cook for 5 more minutes to heat through and let flavors meld. Season with salt and pepper.
Serve
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
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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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