Craving a hearty and wholesome meal? This Butternut Squash and Black Bean Curry is a fantastic way to enjoy healthy black bean recipes, offering rich flavors and satisfying textures in one bowl. You’ll love how simple it is to prepare this vibrant dish.
Key Ingredients & Substitutions:
- Butternut Squash: You can use pre-cut squash to save time. Sweet potato is a good substitute.
- Black Beans: Canned and rinsed black beans work perfectly. Other canned beans like kidney or pinto beans can also be used.
- Coconut Milk: Full-fat coconut milk creates a creamier curry. Light coconut milk will make it thinner.
- Curry Paste: Red or green curry paste will both work, adjust to your spice preference.
- Spinach: Fresh kale or other sturdy greens can be used.
Ingredients:
Main:
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1 (15-ounce) can diced tomatoes, undrained
- 1 (13.5-ounce) can full-fat coconut milk
- 1/4 cup red curry paste
- 4 cups butternut squash, peeled and 1-inch cubed
- 2 (15-ounce) cans black beans, rinsed and drained
- 2 cups fresh spinach
- 1/4 cup fresh cilantro, chopped (for garnish)
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 4
- Calories per serving: Approximately 450
- Tools Needed: Large pot or Dutch oven, knife, cutting board
Step-by-Step Instructions:
1. Sauté Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
2. Bloom the Spices
Add the ground cumin, coriander, turmeric, and cayenne pepper (if using) to the pot. Stir constantly for about 30 seconds until the spices are aromatic. This step helps deepen their flavor.
3. Build the Base
Pour in the diced tomatoes and coconut milk. Stir in the red curry paste until it’s fully combined and dissolved. Bring the mixture to a gentle simmer.
4. Cook the Squash
Add the cubed butternut squash to the simmering curry. Cover the pot and cook for 15-20 minutes, or until the squash is tender when pierced with a fork. Stir occasionally to prevent sticking.
5. Add Beans and Greens
Stir in the rinsed black beans and fresh spinach. Cook for another 2-3 minutes, just until the spinach wilts. Taste and adjust seasonings if needed, adding more salt or spice as you like.
6. Garnish and Serve
Remove the pot from the heat. Ladle your delicious Butternut Squash and Black Bean Curry into bowls. Garnish with fresh cilantro before serving.
Variation Ideas:
- Add bell peppers or zucchini with the squash for more vegetables.
- Stir in a tablespoon of peanut butter for extra richness and a nutty flavor.
- Serve over brown rice, quinoa, or with warm naan bread.
- For an extra protein boost, add chickpeas along with the black beans.
Storage Instructions:
Store leftover Butternut Squash and Black Bean Curry in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply warm it gently on the stovetop over medium-low heat or in the microwave until heated through. You can add a splash of water or vegetable broth if the curry seems too thick after refrigeration.
Frequently Asked Questions (FAQ):
Q: Can you make this curry ahead of time?
A: Yes, this curry tastes even better the next day as the flavors meld.
Q: Is this recipe suitable for freezing?
A: Absolutely! This curry freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.
Q: Can you use frozen butternut squash?
A: Yes, you can use frozen butternut squash. There’s no need to thaw it; just add it directly to the pot, and it might cook a little faster.
Q: How spicy is this curry?
A: The spice level depends on the curry paste you use and whether you add cayenne pepper. Adjust to your preference.
Q: Are there other healthy black bean recipes you recommend?
A: Many healthy black bean recipes exist! You can explore black bean soup, black bean burgers, or black bean and corn salsa for more options.
Q: Is this recipe vegan?
A: Yes, this Butternut Squash and Black Bean Curry is completely vegan and a great source of plant-based protein.