Dinner
Butternut Squash Chili
During harvest time, squash is abundant and a wonderful addition to many dishes. Here it takes centre stage in a vegetarian chili that can be served up with the usual toppings and a few tortilla chips to dip in with. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.
Updated
Ingredients
- 1 (2 1/4 lb/1.125 kg) butternut squash
- 1 Tbsp canola oil (15 mL)
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 Tbsp chili powder (30 mL)
- 2 tsp ground cumin (10 mL)
- 2 tsp ground oregano (10 mL)
- 1/4 tsp cayenne (1 mL)
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 (28 oz/796 mL) can tomatoes with juices
- 1 cup sodium reduced vegetable broth (250 mL)
- 1/4 cup no salt added tomato paste (60 mL)
- 1 (19 oz/540 mL) can no salt added chickpeas, drained and rinsed
Garnish
- Shredded cheese (optional)
- Sour cream (optional)
Directions
- Cut squash in half and peel. Remove seeds and cut into 1-inch (2.5 cm) cubes; set aside.
- In a large saucepan, over medium-high heat, add canola oil. Add onions, garlic, chili powder, cumin, oregano and cayenne and sauté for 5 minutes or until onions have softened. Add cubed squash and peppers, stir to coat. Add tomatoes broth and tomato paste. Break up tomatoes with spoon and bring mixture to a boil. Stir in chickpeas and simmer covered for 20 minutes or until squash is fork tender.
- Serve ladled into bowls with a sprinkle of cheese and dollop of sour cream if desired.
Tip: Substitute 2 pkgs (400g) of pre-cut squash for a time-saver in the kitchen. Cut larger chunks into uniform sizes for even cooking.
Nutritional Analysis
| Calories | 180 |
|---|---|
| Total Fat | 3 g |
| Saturated Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 260 mg |
| Carbohydrates | 36 g |
| Fiber | 7 g |
| Sugar | 9 g |
| Protein | 7 g |
| Potassium | 900 mg |
