Looking for a healthy, comforting meal that won’t tear up the whole kitchen? This one-dish vegetarian squash and bean medley is a lifesaver. Packed with fresh summer veggies and plant-based protein, it’s incredibly simple to whip up using just your microwave.
For a quick weeknight dinner or some effortless meal prep, this colorful dish brings great flavor with minimal cleanup.
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Prep time: 10 minutes
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Cook time: 25 minutes
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Servings: Serves 6 (or makes 2 large meals for a couple)
Ingredients
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2 yellow squash, sliced
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1 zucchini squash, sliced
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1 onion, chopped
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1 tsp turmeric
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1 tsp salt (adjust to taste)
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1 tsp Italian seasoning
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3 tbsp teriyaki sauce
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1 can beans (chickpeas, black beans, or dark red kidney beans), drained
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Optional: Shredded cheese for topping
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Optional: Barbecue sauce (Jim’s personal favorite mix-in!)
Step-by-Step Instructions
1. Season and Steam the Veggies
In a large microwave-safe dish, combine the sliced yellow squash, zucchini, chopped onion, turmeric, salt, Italian seasoning, and teriyaki sauce. Toss well to coat the vegetables evenly. Cover with a microwaveable cover or plastic wrap.
Judy’s Note: Do not add any water! The squash naturally holds plenty of moisture and will create its own delicious steaming liquid.
2. Microwave Until Tender
Cover the dish and microwave on high for 20 minutes total, stirring occasionally to ensure even cooking.
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Pro-Tip: Start with an initial 8-minute burst, then check and stir. Continue microwaving in 5-minute intervals until the squash is perfectly tender.
3. Add the Protein
Stir in your drained can of chickpeas, black beans, or kidney beans. Microwave the mixture for an additional 5 minutes to get everything hot and allow the flavors to mix.
4. The Finishing Touches
If you like, top the hot dish with a generous sprinkle of shredded cheese right out of the microwave so it melts just in time.
Serving & Customization
This dish is incredible! Serve it as-is for a light, wholesome meal, or customize it to your liking. If you want to kick the savory flavors up a notch, take a page out of Jim’s book and swirl in a little of your favorite barbecue sauce just before serving. Enjoy!
