Vegetarian Butternut Squash Chili with Black Beans

Vegetarian Butternut Squash Chili with Black Beans

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From: EatingWell.com, August 2019

Black beans and tender, sweet butternut squash make this healthy vegetarian chili truly satisfying. Load up bowls and top with Greek yogurt, cilantro and minced red onion for game night or a Meatless Monday meal. Or skip the yogurt and keep this healthy dinner vegan.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 tablespoon plus 1 teaspoon avocado oil or canola oil
  • 4 cloves garlic, minced
  • 1 large onion, diced
  • ½ teaspoon salt
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground chipotle chile, or to taste
  • 2 cups no-salt-added vegetable broth
  • 3 cups cubed butternut squash
  • 2 (14 ounce) cans black beans, rinsed and drained
  • 1 (14 ounce) can no-salt-added crushed tomatoes
  • 1 (14 ounce) can no-salt-added diced tomatoes
  • ½ cup Greek yogurt, for serving
  • ¼ cup chopped fresh cilantro, for serving
  • ¼ cup minced red onion, for serving

Preparation

  • Prep

  • Ready In

  1. Heat oil in a large heavy-bottomed soup pot or Dutch oven over medium-high heat. Add garlic, onion and salt; cook, stirring often, until starting to brown, 4 to 6 minutes. Add chili powder, cumin, cinnamon and chipotle and stir to coat. Cook, stirring often, until the spices are fragrant but not scorched.
  2. Add broth and squash; increase heat to high and bring to a simmer, stirring occasionally. Cover, reduce heat to medium-low and simmer until the squash is tender, 18 to 20 minutes.
  3. Stir in black beans, crushed tomatoes and diced tomatoes. Increase heat to medium-high and bring to a simmer, stirring often.
  4. Reduce heat to medium-low and simmer, uncovered and stirring often, until the flavors have melded and the chili is thickened, 5 to 7 minutes. Serve the chili topped with a dollop of yogurt and sprinkled with cilantro and red onion, if desired.
  • To make ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 246 calories; 5 g fat(0 g sat); 12 g fiber; 41 g carbohydrates; 11 g protein; 17 mcg folate; 0 cholesterol; 7 g sugars; 0 g added sugars; 7,857 IU vitamin A; 22 mg vitamin C; 128 mg calcium; 4 mg iron; 396 mg sodium; 580 mg potassium
  • Nutrition Bonus: Vitamin A (157% daily value), Vitamin C (37% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 vegetable, 1½ starch, 1 lean protein, ½ fat

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