Description
This easy Patty Pan Squash Rice Bowl brings roasted squash and fluffy brown rice together with black beans and sweet corn plus creamy avocado and a bright lime dressing. It is a quick and simple choice for the best healthy weeknight dinner and it also works well for meal prep or a relaxed potluck. Fresh textures and warm spices make every bowl colorful and satisfying while flexible toppings turn this into one of those dependable dinner ideas the whole family can enjoy.
Ingredients
- 1 cup dry Brown rice
- 2 cups Water
- 4 medium Patty pan squash
- 3 tablespoons divided Olive oil
- 1 teaspoon Smoked paprika
- 1 teaspoon divided Ground cumin
- 1 teaspoon Garlic powder
- 1 teaspoon divided Fine salt
- 1/2 teaspoon Black pepper
- 1 can or 15 ounces drained and rinsed Black beans
- 1 cup Sweet corn
- 2 Limes
- 1 teaspoon Honey
- 1 large Avocado
- 1/2 cup Crumbled feta
- 1/4 cup chopped Fresh cilantro
Instructions
- Add the brown rice and water with a small pinch of salt and cook until the grains absorb the liquid and become tender. Let the rice rest briefly so the grains loosen and look fluffy rather than wet or packed.
- Cut the 4 medium patty pan squash into irregular wedges so each piece has a mix of skin and pale flesh. Coat the wedges with 2 tablespoons olive oil and smoked paprika and half the cumin and garlic powder and salt and pepper until the spices cling unevenly.
- Spread the seasoned squash wedges in a loose layer and roast until the flesh softens and the edges turn golden brown. Turn the pieces during cooking so several wedges show deeper caramelized sides while others remain lighter and tender.
- Combine the drained black beans and sweet corn with the remaining cumin and a pinch of salt. Cook until the beans look glossy and the corn becomes bright and lightly blistered with the mixture shifted and folded together.
- Combine the juice from 2 limes with the remaining olive oil and honey and a small pinch of salt. Stir until the dressing changes from separated streaks into a lightly cloudy mixture with tiny uneven beads of oil.
- Divide the fluffy rice into 4 portions and add the warm bean and corn mixture with the browned squash arranged in loose overlapping sections. Add uneven avocado slices and scatter feta and cilantro before spooning the lime dressing across the bowl so some ingredients remain clearly visible.
Notes
Pro Tips:
- Choose small or medium patty pan squash because the skin stays tender and the flesh cooks evenly without requiring peeling.
- Dry the rinsed black beans well before warming them so the skillet mixture stays glossy rather than watery and loose.
- Add the avocado only after the warm ingredients are portioned so it keeps its shape and does not become overly soft.
- Store the lime dressing separately for meal prep so the rice and roasted squash keep their best texture until serving.
Storage: Cool the cooked rice and roasted squash and bean mixture before placing them in airtight containers. Store the avocado and feta and cilantro and lime dressing separately so the fresh toppings keep their best texture. Refrigerate the cooked components for up to four days. The avocado is best cut on the day you plan to eat each portion because it can darken and soften during storage. Reheat the rice and vegetables until warm and then add the cold toppings and dressing. A small splash of water can help loosen rice that has firmed in the refrigerator. Freezing is possible for the rice and bean mixture although the roasted squash may become softer after thawing. Do not freeze the avocado and feta and cilantro or lime dressing.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Cuisine: American