Butternut Squash Chili
Adapted from TasteofHome.com
Ingredients
- 1 Tablespoon oil
- 3/4 cup onion chopped
- 5 cloves garlic minced
- 3 Tablespoons tomato paste
- 2 to 3 Tablespoons chili powder
- 2 to 3 teaspoons ground cumin
- 1/2 teaspoon salt
- 2 cups water
- 1 15 oz. can kidney beans rinsed and drained
- 1 15 oz. can pinto beans or black beans rinsed and drained
- 1 15 oz. can diced tomatoes
- 1 15 oz. can tomato sauce
- 3 cups butternut squash cubed peeled, 1/2-inch cubes
- 1/2 cup corn optional
- Splash of vinegar or lemon juice
- Optional toppings: chopped avocado plain yogurt or shredded cheese
Instructions
- In a large pot, heat oil and add onion. Cook over medium heat about 5 minutes, until onion is tender.
- Add next 5 ingredients and cook 1 minute longer. Stir in water, both types of beans, diced tomatoes and tomato sauce. Bring to a boil, then reduce heat and stir in squash . Add optional corn, if desired. Simmer, covered, until squash is tender, 20-25 minutes. Taste and adjust seasonings as necessary. If something seems missing, try a generous splash of vinegar or lemon juice to brighten the flavors.
- Eat as is, or serve topped with optional chopped avocado, yogurt and/or shredded cheese.
Video
Notes
Note:
For meat lovers, skip the oil. Instead, brown 1 pound of ground turkey or beef with the onion in step #1. Drain off excess fat and proceed with the rest of the recipe. Use low-sodium canned tomato products, if available.
Nutrition:
Per serving (8 total): Calories 179; Total Fat 3g; Sat Fat 0g; Sodium 373mg; Carbs 33; Fiber 9g; Total Sugars 8g; Added Sugars 0g; Protein 8g; Vit D 0mcg; Calcium 113mg; Iron 3mg; Potassium 518mg; Vit A 263% DV; Vit C 23% DV; Copper 32% DV.
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