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Bean, Pumpkin, Avocado and Spinach Salad

Bean, Pumpkin, Avocado and Spinach Salad is a Salads international recipe with 506 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

506 kcal

Total Time

25 min

Servings

1

Protein

36.2 g

About This Recipe

The story behind Bean, Pumpkin, Avocado and Spinach Salad

Bean, Pumpkin, Avocado and Spinach Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around olive oil, black beans, and pumpkin.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 506 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 25 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Bean, Pumpkin, Avocado and Spinach Salad worth coming back to.

Ingredients

  • Olive Oil1 tablespoon (10 ml)
  • Black Beans3/4 cup (150 g)
  • Pumpkin1/2 cup (80 g)
  • Avocado1/2 count (120 g)
  • Spinach1 cup (30 g)

Instructions

  1. 1

    Step 1

    For this recipe you need cooked beans.

  2. 2

    Step 2

    Boil water with a bit of salt in a pot. In the meantime, peel the pumpkin, remove the flesh and seeds, and dice.

  3. 3

    Step 3

    Once boiling, add the pumpkin and cook for 10-15 minutes or until soft.

  4. 4

    Step 4

    Once the pumpkin is tender, remove and drain.

  5. 5

    Step 5

    In the meantime, peel and slice the avocado.

  6. 6

    Step 6

    Put the beans, avocado and spinach in a bowl. Pour olive oil and salt and pepper to taste.

Nutrition Snapshot

Macros and micros at a glance

70/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

506

Protein

36.2g

Carbs

109.8g

Fat

35.9g

Fiber

24.3g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Bean, Pumpkin, Avocado and Spinach Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Bean, Pumpkin, Avocado and Spinach Salad

How many calories are in Bean, Pumpkin, Avocado and Spinach Salad?

Bean, Pumpkin, Avocado and Spinach Salad has about 506 calories per serving based on the current ingredient list and serving size on this page.

How long does Bean, Pumpkin, Avocado and Spinach Salad take to make?

Bean, Pumpkin, Avocado and Spinach Salad takes about 25 minutes from start to finish. That is roughly about 25 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Bean, Pumpkin, Avocado and Spinach Salad?

Most ingredients in Bean, Pumpkin, Avocado and Spinach Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Bean, Pumpkin, Avocado and Spinach Salad?

Bean, Pumpkin, Avocado and Spinach Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Bean, Pumpkin, Avocado and Spinach Salad?

Bean, Pumpkin, Avocado and Spinach Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Bean, Pumpkin, Avocado and Spinach Salad?

Bean, Pumpkin, Avocado and Spinach Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Bean, Pumpkin, Avocado and Spinach Salad up or down?

Yes. Bean, Pumpkin, Avocado and Spinach Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Bean, Pumpkin, Avocado and Spinach Salad?

A large skillet, saucepan, or sheet pan works well for Bean, Pumpkin, Avocado and Spinach Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Bean, Pumpkin, Avocado and Spinach Salad is cooked properly?

Bean, Pumpkin, Avocado and Spinach Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Bean, Pumpkin, Avocado and Spinach Salad suitable for vegetarians?

Yes. Bean, Pumpkin, Avocado and Spinach Salad is suitable for vegetarians as written.

Is Bean, Pumpkin, Avocado and Spinach Salad gluten-free?

Yes. Bean, Pumpkin, Avocado and Spinach Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Bean, Pumpkin, Avocado and Spinach Salad?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Bean, Pumpkin, Avocado and Spinach Salad ahead of time?

Bean, Pumpkin, Avocado and Spinach Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Bean, Pumpkin, Avocado and Spinach Salad for my calorie or macro goals?

Bean, Pumpkin, Avocado and Spinach Salad already lands in a fairly high-protein range at about 36.2 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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