Black Bean and Butternut Squash Chili

Staff Writer
Black Bean and Butternut Squash Chili
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.

4
Servings
331
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 Teaspoons unrefined peanut or avocado oil
  • 1 medium-sized red onion, diced
  • 1 large green bell pepper, chopped finely
  • 1 small jalapeño, minced
  • 1 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
  • 4 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.

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.

Nutritional Facts

Total Fat
7g
11%
Sugar
7g
N/A
Saturated Fat
1g
5%
Protein
16g
32%
Carbs
55g
18%
Vitamin A
440µg
49%
Vitamin B6
0.6mg
29.8%
Vitamin C
76mg
100%
Vitamin E
4mg
22%
Vitamin K
32µg
40%
Calcium
171mg
17%
Fiber
22g
87%
Folate (food)
191µg
N/A
Folate equivalent (total)
191µg
48%
Iron
6mg
33%
Magnesium
128mg
32%
Monounsaturated
4g
N/A
Niacin (B3)
4mg
19%
Phosphorus
310mg
44%
Polyunsaturated
1g
N/A
Potassium
1402mg
40%
Riboflavin (B2)
0.4mg
23.7%
Sodium
595mg
25%
Thiamin (B1)
1mg
69%
Zinc
2mg
12%

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