Butternut Squash and Black Bean Chili

This chili is a great way to get the wholesome goodness of butternut squash and black beans into your diet!

Butternut squash with its beautiful orange colored flesh is full of nutrients like carotenoids, which help against the spread of cancer and developing arthritis. And it contains plenty of beta carotene which is converted into vitamin A, helpful to boost the immune system, protect cells and keep the reproductive system healthy. You'll also get half the daily recommended dose of antioxidant rich vitamin C with just one cup. They're a good source of fiber, potassium, manganese, magnesium, iron, copper and B6. And on top of it all they are low in calories with only 75 calories per cup.

Black beans are a great source of plant based protein and will help keep the digestive tract in good working condition. They are a filling and low fat food, containing about 113 calories and 8 grams of protein & fiber per 1/2 cup with less than 1 gram of fat. Black beans are high in folic acid, magnesium, potassium and iron. All these are essential nutrients and key factors to help keep you feeling healthy and at your best. 

Here you have a fantastic one pot meal that will surely please all types of eaters. Easy to put together and ready in about 1 1/2 hours from start to finish. The little bit of cinnamon in this makes it feel like a true autumn meal and pairs well with the warm chili and chipotle spices, and if using the cocoa you will add another depth to the dish. Simple, delicious & hearty! If you have leftovers, even better because as it sets the flavors mingle making for a great meal the next day. In fact, it was too dark to take photos yesterday so these are the leftovers...I had this bowl of chili for breakfast and it was delicious. To top it off I sliced some corn tortillas into thin strips, placed them on a cookie sheet, added a bit of olive oil, dusted them lightly with chipotle powder and put them under the broiler on high until they were crisp. It made for a nice crunchy topper. Avocado would also be fabulous adding a nice creaminess here and there!

Butternut Squash and Black Bean Chili

Ingredients

• 1/4 cup water, for water saute
• 1 butternut squash (about 3 - 4 cups), peeled, seeded & diced
• 1 medium red onion or 2 large shallots, diced
• 2 red bell peppers, cored, seeded and diced
• 3 large cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon chipotle powder, or to taste
• 1 teaspoon cumin
• 1/4 - 1/2 teaspoon cinnamon, start small
• 1/2 teaspoon cocoa powder, optional
• 3 cans (15 oz) black beans, drained and rinsed, or 4-5 cups home cooked black beans
• 2 cans (15 oz) fire roasted tomatoes + juice or 3 to 4 fresh tomatoes, diced
• 2 cups water or vegetable broth
• himalayan salt, to taste

garnish options

• avocado
• fresh made tortilla strips
• cilantro
• diced onions

In large stock pot over medium high heat, heat water and saute the butternut squash, onion, bell peppers and garlic until onions are soft and translucent, about 5-7 minutes. Add your spices, beans, tomatoes and vegetable broth, bring to a boil, reduce heat, cover and simmer for about 1 hour, stirring occasionally and tasting for flavor along the way. Will be done when the butternut squash is tender.

Serve with garnish of choice and freshly warmed corn tortillas.

Serves 6 - 8.

Notes:

Pictures reflect the use of 3 cups of water, a bit by accident. I prefer 2 cups myself for a thicker chili but the juiciness of this chili is delicious and I didn't mind the extra liquids here. Feel free to add more liquids to suit your taste.

This recipe was revisited on 11/12/13 with minor recipe changes and new photos. The changes made to the recipe was adding another can of beans...instead of 2 cans, it now calls for 3. Feel free to use less beans if you wish. I added the extra beans as a way to make the recipe go further. I also only call for 3 cloves garlic instead of 6. Feel free to add/subtract ingredients to suit your preference.

You can sub in diced sweet potato in place of the butternut squash for variation. Would be delicious too!

Enjoy!

Adapted from Cookie & Kate

This chili is a great way to get the wholesome goodness of butternut squash and black beans into your diet!

Butternut squash with its beautiful orange colored flesh is full of nutrients like carotenoids, which help against the spread of cancer and developing arthritis. And it contains plenty of beta carotene which is converted into vitamin A, helpful to boost the immune system, protect cells and keep the reproductive system healthy. You'll also get half the daily recommended dose of antioxidant rich vitamin C with just one cup. They're a good source of fiber, potassium, manganese, magnesium, iron, copper and B6. And on top of it all they are low in calories with only 75 calories per cup.

Black beans are a great source of plant based protein and will help keep the digestive tract in good working condition. They are a filling and low fat food, containing about 113 calories and 8 grams of protein & fiber per 1/2 cup with less than 1 gram of fat. Black beans are high in folic acid, magnesium, potassium and iron. All these are essential nutrients and key factors to help keep you feeling healthy and at your best. 

Here you have a fantastic one pot meal that will surely please all types of eaters. Easy to put together and ready in about 1 1/2 hours from start to finish. The little bit of cinnamon in this makes it feel like a true autumn meal and pairs well with the warm chili and chipotle spices, and if using the cocoa you will add another depth to the dish. Simple, delicious & hearty! If you have leftovers, even better because as it sets the flavors mingle making for a great meal the next day. In fact, it was too dark to take photos yesterday so these are the leftovers...I had this bowl of chili for breakfast and it was delicious. To top it off I sliced some corn tortillas into thin strips, placed them on a cookie sheet, added a bit of olive oil, dusted them lightly with chipotle powder and put them under the broiler on high until they were crisp. It made for a nice crunchy topper. Avocado would also be fabulous adding a nice creaminess here and there!

Butternut Squash and Black Bean Chili

Ingredients

• 1/4 cup water, for water saute
• 1 butternut squash (about 3 - 4 cups), peeled, seeded & diced
• 1 medium red onion or 2 large shallots, diced
• 2 red bell peppers, cored, seeded and diced
• 3 large cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon chipotle powder, or to taste
• 1 teaspoon cumin
• 1/4 - 1/2 teaspoon cinnamon, start small
• 1/2 teaspoon cocoa powder, optional
• 3 cans (15 oz) black beans, drained and rinsed, or 4-5 cups home cooked black beans
• 2 cans (15 oz) fire roasted tomatoes + juice or 3 to 4 fresh tomatoes, diced
• 2 cups water or vegetable broth
• himalayan salt, to taste

garnish options

• avocado
• fresh made tortilla strips
• cilantro
• diced onions

In large stock pot over medium high heat, heat water and saute the butternut squash, onion, bell peppers and garlic until onions are soft and translucent, about 5-7 minutes. Add your spices, beans, tomatoes and vegetable broth, bring to a boil, reduce heat, cover and simmer for about 1 hour, stirring occasionally and tasting for flavor along the way. Will be done when the butternut squash is tender.

Serve with garnish of choice and freshly warmed corn tortillas.

Serves 6 - 8.

Notes:

Pictures reflect the use of 3 cups of water, a bit by accident. I prefer 2 cups myself for a thicker chili but the juiciness of this chili is delicious and I didn't mind the extra liquids here. Feel free to add more liquids to suit your taste.

This recipe was revisited on 11/12/13 with minor recipe changes and new photos. The changes made to the recipe was adding another can of beans...instead of 2 cans, it now calls for 3. Feel free to use less beans if you wish. I added the extra beans as a way to make the recipe go further. I also only call for 3 cloves garlic instead of 6. Feel free to add/subtract ingredients to suit your preference.

You can sub in diced sweet potato in place of the butternut squash for variation. Would be delicious too!

Enjoy!

Adapted from Cookie & Kate