Black Bean Bowl with Pumpkin-Chile Sauce

This Black Bean Bowl with Pumpkin-Chile Sauce is an easy vegetarian meal to add to the weekly meal prep list!

This post was created in partnership with Cans Get You Cooking. As always, opinions are my own. 

April is Earth Month, with April 22nd being recognized as Earth Day, there are countless ways we can be kinder to the planet through our kitchen. I’m always looking for ways to reduce my food waste, cut back on product packaging, and recycle or make use of food packaging.

Did you know that nearly 40% of all food in America goes to waste? That’s quite astounding and when you look at it from a financial standpoint; that’s about $1,500 a year on wasted food for a family of four!

Fortunately, there is a simple solution when it comes to food waste that’s not only good for the environment but good for your health too. Drumroll, please…canned foods to the rescue!

Canned Foods and the Environment

We can reduce our environmental impact by reducing the amount of food we throw away and by recycling. Did you know that unlike most other food packaging, steel cans are endlessly recyclable? Just check out these incredible facts about the steel cans that you see on the grocery store shelves.

[bctt tweet=”Find out how you can fight #foodwaste & save money by stocking your pantry with canned foods! #ad @CansGetUCooking #EarthMonth ” username=”KarmanRD”]

Cooking with Canned Foods

In honor of Earth Month, I created a nutritious and delicious recipe that uses several canned foods, like black beans, diced green chiles, fire-roasted tomatoes, and pumpkin puree. The recipe comes together quickly, helping save time on busy weeknights, plus it’s easy to keep these ingredients stocked in the pantry for a convenient meal at the ready. Any time of year you can look in my pantry and find cans of beans, diced tomatoes and tomato paste, tuna, pumpkin puree, and pineapple because I cook with them so regularly.

What canned foods do you keep stocked year-round? Leave a comment below!

The Pumpkin-Chile sauce is SO good and only requires three ingredients to make it. I’m looking forward to trying it with enchiladas!

Kitchen Tip: Have leftover canned pumpkin? Add it to oatmeal, yogurt, smoothies, or make some muffins!

According to USDA research, most Americans throw out anywhere from 15-20% of the fresh fruits and vegetables they purchase every year. The good news is that using canned varieties can help reduce that food waste since they have a longer shelf-life. Canned fruits and veggies are equally nutritious, and sometimes even more nutritious than fresh produce. Tomatoes are a great example of a food where the nutritional value is improved during the canning process, with an increased amount of the antioxidant lycopene compared to fresh tomatoes.

Check out this informative resource which shows how canned foods are an essential part of a healthy diet from three perspectives: nutrition, cost, and safety.

To save time in the kitchen, I’m all for using canned beans because they’re convenient and equally nutritious as dry beans. Black beans provide energy, fiber, potassium, and are a cholesterol-free source of protein.

Kitchen Tip: Rinse canned beans and canned vegetables to help cut sodium by up to 41%

A recent survey conducted by Cans Get You Cooking further supports the value a well-stocked “cantry” can provide in helping busy families get through the week with creative meals. The survey found that among a sample of 1,000 moms with kids in the household, nearly half (49%) are likely to run out of food in their fridge on Thursday or earlier. Additionally, sixty-one percent of moms frequently resort to takeout or go out to eat because they don’t have the ingredients on-hand to make dinner. My Black Bean Bowl with Pumpkin-Chile Sauce is a great way to get dinner on the table in a flash, without having to resort to takeout or make an unnecessary trip to the grocery store.

Canned Foods and Nutrition

According to a recent National Health and Nutrition Examination Survey (NHANES), canned foods have a positive impact on nutrient intake. This analysis shows that adults who consume canned foods are more likely to have diets consistent with four popular healthy eating patterns: Mediterranean, American Heart Association, Dietary Approaches to Stop Hypertension (DASH), and a Healthy American Diet (defined by a higher Healthy Eating Index, a measure of diet quality).

Cans Get You Cooking just created a new infographic that does a great job of explaining this – be sure to take a look!

There are endless options when it comes to toppings for this Black Bean Bowl, but avocado is a must-have in my opinion! You can also add some red onion and bell pepper for a little crunch, sliced black olives, and even fresh cilantro. Of course, don’t forget the Pumpkin-Chile Sauce!

Try it for yourself and let me know what you think. And remember, the power is under the lid! For additional information on the many benefits of cooking with cans, be sure to visit cansgetyoucooking.com.

Print

Yum

Black Bean Bowl with Pumpkin-Chile Sauce

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4 servings

Ingredients

Pumpkin-Chile Sauce:

1 cup canned 100% pumpkin puree

1-4 oz. can diced green chiles

1/8 teaspoon ground chipotle powder

1 tablespoon water

Black Bean Bowl:

1/2 cup uncooked quinoa

1 1/2 cups water

1/4 teaspoon ground cumin

Pinch of salt

1-15 oz. can low-sodium black beans, rinsed

1-14.5 oz. can fire-roasted tomatoes

1 small zucchini, cut into quarters

1/4 teaspoon garlic powder

To garnish:

Red onion

Sliced, canned black olives

Avocado

Sliced orange or yellow bell pepper

Cilantro

1. Combine ingredients for the Pumpkin-Chile Sauce in a blender or food processor and blend until smooth. Keep in the refrigerator until ready to use.

2. Prepare the quinoa in a medium saucepan by adding the quinoa, water, cumin, and salt. Bring to a boil, then cover with a lid and reduce heat to a simmer. Cook for 20 minutes. Remove pan from heat and fluff quinoa with a fork. Set aside.

3. While quinoa is cooking, add the black beans, tomatoes, zucchini, and garlic powder to a large skillet. Cook over medium-low heat for 10 minutes until zucchini is tender.

4. To serve, divide quinoa between 4 bowls and top with black bean mixture and Pumpkin-Chile Sauce. Garnish with red onion, black olives, avocado, cilantro and sliced bell peppers as desired.

Notes

You can replace the quinoa with brown rice if preferred.

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If you enjoy this recipe (or any of my recipes!), please leave a comment below and follow me on Facebook or Instagram and tag #thenutritionadventure with a photo of your recipe creation. I love hearing from you & seeing how you use the recipes!

Want more recipes featuring canned foods? Try these!

• Zesty Tuna Lettuce Wraps
• Crockpot Vegetable & White Bean Soup
• Avocado Hummus
• Mini Hummus Black Bean Burritos

Want more earth-friendly tips you can use in the kitchen year-round? Click here to read '5 Ways to Waste Less in the Kitchen!'

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