5-Minute Tasty Squash and Beans

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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!


  • 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


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.