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Kabocha Squash with Black Rice and Beans

Stuffed kabocha squash. Makes 4 servings.

From The How Not to Age Cookbook

Ingredients

  • black rice
  • kabocha squash
  • walnut pieces
  • bell pepper
  • scallions
  • garlic
  • ginger
  • black beans
  • Umami Sauce 2.0
  • cilantro or parsley
  • onion powder
  • Balsamic Syrup

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Rinse the rice.
  3. In a saucepan, combine the rice with 2 cups (470ml) of boiling water.
  4. Lower the heat to low, cover, and simmer until the rice is tender, about 40 minutes.
  5. Drain any remaining water.
  6. Set aside.
  7. Place the squash halves, cut side down, in a shallow baking pan.
  8. Add ¼ inch (0.5cm) of water to the pan and cover tightly.
  9. Bake for 20 minutes, to soften slightly.
  10. In a skillet, heat ¼ cup (60ml) of water over medium heat.
  11. Add the walnuts, bell pepper, scallions, garlic, and ginger, then cook, stirring, until fragrant and slightly softened, about 4 minutes.
  12. Transfer to a large bowl.
  13. Add the cooked rice, black beans, Umami Sauce 2.0, cilantro, onion powder, and sodium-free salt substitute (if using).
  14. Mix thoroughly to combine, then taste to adjust the seasonings, if desired.
  15. Turn over the squash halves so they are cut side up, and fill the cavities with the stuffing, packing well.
  16. Cover and bake until the stuffing is hot and the squash is tender, 30 to 40 minutes.
  17. Serve hot, drizzled with Balsamic Syrup (if using).

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Anthocyanins
    From: Black Rice, Black Beans

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Aging
    Protects against · via Black Rice
  • Breast cancer
    Reduces risk of · via Black Rice
  • Dementia
    Reduces risk of · via Anthocyanins
  • Eye Strain
    Improves · via Anthocyanins
  • High LDL Cholesterol
    Improves · via Anthocyanins
  • Type 2 diabetes
    Reduces risk of · via Anthocyanins
  • Cardiovascular Disease
    Reduces risk of · via Anthocyanins
  • Cognitive decline
    Improves · via Anthocyanins
  • Cellular senescence
    Protects against · via Anthocyanins
  • High cholesterol
    Improves · via Anthocyanins
  • Age-Related Macular Degeneration
    Protects against · via Anthocyanins
  • Glaucoma
    Protects against · via Anthocyanins
  • Cataracts
    Protects against · via Anthocyanins
  • Insulin resistance
    Improves · via Anthocyanins
  • Cancer
    Protects against · via Anthocyanins
  • Heart disease
    Protects against · via Anthocyanins
  • Vision Health
    Improves · via Anthocyanins
  • Colon Cancer
    Reduces risk of · via Black Beans

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