My Favorite Fall Recipe: Beans, Veggies, Pumpkin Seeds and Rice
By Tricia Silverman, RD, MBA
When September arrives, thoughts of pumpkins begin to surface, along with pumpkin-inspired delicacies. One of my favorite healthy recipes for fall incorporates pumpkin seeds. Pumpkin seeds are nutrition powerhouses packed with nutrients such as immune-boosting zinc, muscle-building protein, anti-inflammatory omega-3 fat, and more! This recipe also boasts spinach which has copious amounts of health-enhancing compounds such as folic acid which may boost mood, and is important for heart health. Other nutritious ingredients such as tomatoes, red onion, brown rice and beans add color, texture, and fiber which supports a healthy immune system and microbiome, as well heart health and digestion. This recipe is easy-to-prepare, and fosters vibrant health, and can help with weight management goals as well.
Enjoy the recipe and some of the seasoning ideas below!
Tricia Silverman is a registered dietitian, fitness instructor, and wellness coach. She is an international virtual and live presenter, and specializes in creating and delivering exciting and engaging group wellness programs. As a coach, she helps people to achieve their nutrition, fitness, and wellness goals through individualized coaching sessions. She is the author of the award-winning international Amazon Bestseller, Healthy Dividends: Investments in Nutrition, Movement, and Healthy Habits that Pay Off. She teaches Nutrition Entrepreneurship and Healthy Aging for Northeastern University, and has recently been promoted to a Faculty Lead, where she helps coordinate the Applied Nutrition Program. She can be reached at www.triciasilverman.com.
Beans, Veggies, Pumpkin Seeds and Rice
-By Tricia Silverman, RD, MBA
1 T Organic or expeller pressed canola oil or extra virgin olive oil
1 Red onion, chopped
4 cups Cherry tomatoes chopped in half, can chop them while cooking if
short on time
2 T Raw pumpkin seeds
5 oz Bag of baby spinach
Batch Brown rice cooked using 2 additional tsp of oil for total batch
Batch Beans cooked or from the can, rinsed
Any bean can do such as kidney beans, cannellini beans, black-eyed peas
1. Sauté onion in the oil for 4-5 minutes in a frying pan
2. Add the tomatoes, and stir-fry until tender
3. Add the spinach until it cooks down and is still a bright green
4. Remove mixture from heat and put mixture in bowl
5. Put pumpkin seeds in pan and stir for 2-3 minutes to lightly toast and then mix with the rest of the ingredients
6. Serve mixture with cooked brown rice and beans
Makes 8 servings
Nutritional analysis is for ½ cup rice and ½ cup beans for each serving.
Spice mixture variations to choose from:
Garam masala and optional pinch of salt
Italian seasoning and optional pinch of salt
Ginger, garlic power, splash of reduced sodium soy sauce or Tamari
Pecorino Romano cheese or Greek feta cheese