5-Minute Tasty Squash and Beans

/ / /

1 Star2 Stars3 Stars4 Stars5 Stars (246 votes, average: 3.73 out of 5)
Loading...

Arguably the most perfect meal you can eat, this 4-way beans, rice, squash and avocado are food cornerstones in Nicoya, Costa Rica—consumed by centenarians there for centuries. This is high in fiber, complex carbohydrates and offers complete proteins. You could eat only this meal and be healthy for life. And it’s incredibly easy!

Ingredients

  • 1 cup black beans
  • 1 cup of brown rice
  • 1 large squash
  • 1 avocado
  • 4 T olive oil
  • hot sauce of your choice
  • dash of salt

Directions

Slow Food Way

  1. Soak beans over night, rinse thoroughly and boil (add laurel or garlic if desired) for 50 minutes.
  2. Peel and seed squash, dice into half-inch cubes and toss lightly in olive oil.
  3. Place the squash on a cookie sheet and bake 350°F for 50 minutes.
  4. Serve all hot ingredients together. Top with sliced avocado with a dash of hot sauce.

5-Minute Way

  • 1 can of black beans
  • 1 pouch of precooked brown rice (available at Trader Joe’s)
  • 1 bag of seeded, peeled and cubed squash, tossed lightly in olive oil
  1. Microwave all ingredients in separate bowl until hot.
  2. Serve together. Top with sliced avocado with a dash of hot sauce.

Get the Newsletter

Sign up for the BLUE ZONES® free weekly email where we bring you exclusive interviews, cutting-edge longevity news, and fresh tips for living better, longer.