Black Bean and Butternut Squash Chili

Black Bean and Butternut Squash Chili
Staff Writer
Black Bean and Butternut Squash Chili

Jackie Newgent

Black Bean and Butternut Squash Chili

I've created a game day chili to please every palate. It's vegan … but you may not want to tell the guys beforehand! You can certainly serve it up with sour cream and cheese. But do try it without. I think you'll find this intriguing chili — with the surprise additions of butternut squash and pumpkin pie spice — doesn't need to be over-accessorized. The creamy avocado on top is a perfect finish.

See all butternut squash recipes.

Click here to see A Healthy Super Bowl Menu, Part 2.

Ingredients

  • 2  Teaspoons  unrefined peanut or avocado oil
  • medium-sized red onion, diced
  • large green bell pepper, chopped finely
  • small jalapeño, minced
  • large clove garlic, minced
  • 1 1/2  Cup  low-sodium vegetable broth
  • 2  Teaspoons  red-wine vinegar or lime juice
  • One 15-ounce can crushed roasted tomatoes
  • 2  Cups  finely diced butternut squash
  • 2  Teaspoons  chili powder
  • 1/2  Teaspoon  pumpkin pie spice or cinnamon, or to taste
  • 1/4  Teaspoon  sea salt, or to taste
  • Two 15-ounce cans black beans, preferably organic, drained
  • 2  Tablespoons  chopped fresh cilantro
  • 1/2  Hass avocado, peeled, pitted, and diced
  • sprigs cilantro

Directions

Heat the oil in a large saucepan over medium-high heat. Add the onion, bell pepper, and jalapeño and sauté until the onion is lightly caramelized, about 8 minutes. Add the garlic and sauté for 30 seconds.

Add the broth, vinegar, tomatoes, butternut squash, chili powder, pumpkin pie spice, and salt and bring to a boil over high heat. Reduce the heat to low, cover, and simmer until all of the vegetables are softened, about 25 minutes.

Stir in the beans and simmer uncovered over low heat, stirring occasionally, until the desired consistency is reached, about 10 minutes. Stir in the chopped cilantro and adjust seasoning. Transfer to individual bowls, top with the avocado and cilantro sprigs, and serve.

Nutritional Facts

Total Fat
3g
4%
Sugar
3g
3%
Saturated Fat
1g
4%
Cholesterol
5mg
2%
Carbohydrate, by difference
13g
10%
Protein
3g
7%
Vitamin A, RAE
595µg
85%
Vitamin C, total ascorbic acid
15mg
20%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
50mg
5%
Choline, total
8mg
2%
Fiber, total dietary
4g
16%
Folate, total
20µg
5%
Iron, Fe
1mg
6%
Magnesium, Mg
35mg
11%
Niacin
2mg
14%
Phosphorus, P
55mg
8%
Selenium, Se
4µg
7%
Sodium, Na
495mg
33%
Water
170g
6%

Black Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Black Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.