Butternut Black Bean Chili
Stay cozy at home with this fragrant, soothing chili. You can use nearly any winter squash, but butternut holds its shape the best.
- 2 tablespoons olive oil Add to list
- 1 medium onion, diced Add to list
- 2 cloves garlic, minced Add to list
- 3 cups diced butternut squash Add to list
- 1 (14-ounce) can diced tomatoes Add to list
- 2 (25-ounce) cans black beans (about 5 cups), rinsed and drained Add to list
- 1 quart vegetable stock Add to list
- 1 tablespoon cumin Add to list
- 2 teaspoons paprika Add to list
- 2 teaspoons dried oregano Add to list
- 1/2 teaspoon cayenne pepper, or to taste Add to list
- 2 to 3 tablespoons tomato paste Add to list
- Salt, to taste Add to list
- Lime wedges Add to list
- 1/2 cup cilantro, leaves picked from stems Add to list
- Whole milk yogurt (optional) Add to list
In a large pot, heat oil over medium heat. Add onions, garlic and butternut squash cubes. Sauté until onions are translucent, 7 to 10 minutes.
Add tomatoes, black beans and vegetable stock. Stir and bring to a boil. Reduce to a simmer. Add cumin, paprika, oregano, cayenne pepper and tomato paste. Let simmer for at least 25 to 30 minutes, until squash can be pierced easily with a fork.
Taste and add more cayenne pepper and salt, if desired.
Serve with a squeeze of lime, a sprinkling of cilantro and a dollop of yogurt.
Each serving: 240 cal, 4.5g fat (0.5g sat), 0mg chol, 390mg sodium, 42g carb, 11g fiber, 12g sugars, 10g protein
Recipe by, PCC Cooks instructor
Source: Sound Consumer, January 2010
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