Roasted Butternut Squash and Black Bean Nourish Bowl
A comforting, vibrant dinner featuring spiced roasted butternut squash, savory black beans, and fluffy brown rice topped with creamy avocado and toasted pumpkin seeds. Completely plant-based, dairy-free, and sugar-free for a satisfying evening meal.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by BAM + Lila
BAM created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Knife and cutting board
Time saver
Prep Ahead: Buy pre-peeled and diced butternut squash or cook brown rice ahead of time to save hands-on dinner time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Cut the butternut squash into 1/2-inch (1
Cut the butternut squash into 1/2-inch (1.25cm) cubes. Toss on the baking sheet with half of the olive oil, ground cumin, chili powder, and a pinch of salt until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Spread the butternut squash cubes in a…
Spread the butternut squash cubes in a single layer and roast for 25 minutes, flipping halfway through, until edges are golden brown and tender when pierced with a fork.
Look for: edges are golden brown and tender when pierced with a fork
Tap card to mark done - 04
Warm the remaining olive oil in a…
Warm the remaining olive oil in a small saucepan over medium heat. Add the rinsed black beans and cook for 3 to 4 minutes until thoroughly warmed through.
Look for: thoroughly warmed through
Tap card to mark done - 05
Divide the warm cooked brown rice into…
Divide the warm cooked brown rice into serving bowls as the base.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top the rice with equal portions of…
Top the rice with equal portions of roasted butternut squash, warm black beans, and sliced fresh avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle toasted pumpkin seeds over the top…
Sprinkle toasted pumpkin seeds over the top of each bowl before serving warm. Store any leftover components separately in airtight containers in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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