Butternut Squash Chili

  • Prep Time: 15 minutes

  • Cook Time: 60 minutes

  • Serving Size: 1 cup

  • Serves: 6

  • Prep Time: 15 minutes

  • Cook Time: 60 minutes

  • Serving Size: 1 cup

  • Serves: 6

INGREDIENTS

Nonstick cooking spray

1 medium butternut squash

2 tablespoons olive oil

1 medium yellow onion

2 medium red or green bell peppers

2 cloves garlic

1 jalapeno pepper

1 14-ounce can diced tomatoes

1 14-ounce can black beans

3 cups water

¼ cup dry quinoa

1 teaspoon cumin

½ teaspoon salt

Ground black pepper, to taste

Optional: 1 cup shredded reduced-fat cheddar cheese

MATERIALS

Baking pan • Cutting board • Large pot • Large fork or potato masher • Large spoon • Measuring cups • Measuring spoons • Mixing bowl • Sharp knife • Strainer • Vegetable peeler

STEPS

  1. Preheat oven to 375°F. Spray baking pan with nonstick spray.
  2. Rinse butternut squash. Slice off ends and peel. Cut squash in half lengthwise and scrape out seeds. Chop squash into small cubes and place on baking pan. Bake until soft, about 30 minutes. Let cool, then mash cooked squash.
  3. Rinse and chop bell peppers, onion, jalapeño, and garlic. Wash hands after handling jalapeño.
  4. Drain canned tomatoes. Drain and rinse canned black beans.
  5. Heat oil in a large pot over high heat. Add onions and bell peppers. Cook until soft. Add garlic and jalapeno. Cook for another 2-5 minutes, stirring occasionally.
  6. Add cooked butternut squash and remaining ingredients. Bring to a boil, then reduce heat and simmer for 30 minutes.
  7. Top each serving with shredded cheese, if desired.

IDEAS

Choose reduced-sodium or no salt added canned beans and vegetables.

Substitute brown rice, barley, or another whole grain for the quinoa. Cooking times may vary.

Nutrition Facts

Serving Size 1 cup (420 g) 6 servings per container
Amount per serving
Calories 260
% Daily Value *
Total Fat 9g 12%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 350mg 15%
Total Carbohydrate 34g 12%
Dietary Fiber 10g 36%
Total Sugars 6g
Includes 0g Added Sugars 0%
Protein 13g
Vitamin D 0mcg 0%
Calcium 256mg 20%
Iron 3mg 15%
Potassium 589mg 15%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

*Adapted from a Chef David Bearl recipe.

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2018-09-05T16:04:04+00:00September 5th, 2018|Recipes|0 Comments

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