Beef-and-Butternut Squash Chili

Gluten Free
Dairy Free
Health score
10%
Beef-and-Butternut Squash Chili
70 min.
8
187kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Beef-and-Butternut Squash Chili! Perfect for chilly evenings or a cozy family lunch, this hearty dish brings together the rich flavors of extra-lean ground beef, spiced to perfection with chili powder and cumin, alongside the sweetness of butternut squash and the earthiness of chili beans. With every spoonful, you’ll discover a medley of textures, from the tender chunks of squash to the zesty kick provided by the fresh vegetables and spices.

This gluten-free and dairy-free recipe not only caters to various dietary needs but is also packed with nutrients that will keep you satisfied and energized. The secret lies in the balance of savory and sweet flavors, enhanced by the addition of Mexican-style stewed tomatoes and a splash of low-sodium beef broth for a luscious chili base. Plus, the delicious pop of frozen corn kernels adds an extra layer of flavor and nutrition, making this dish a complete meal.

With just 70 minutes of prep and cook time, you can easily whip up a pot of this flavorful chili that serves eight, making it an excellent choice for family gatherings or meal prepping for the week ahead. Dive into a bowl of comforting warmth that’s not just good for your belly but also for your soul!

Ingredients

  • 16 ounce chili beans sauce canned
  • 1.5 teaspoons chili powder 
  • cup corn kernels frozen
  • pound ground beef 
  •  garlic clove minced
  •  bell pepper green chopped
  • 1.5 teaspoons ground cumin 
  • cup beef broth low-sodium
  • medium onion chopped
  • 29 ounce stewed tomatoes mexican-style chopped canned

Equipment

  • dutch oven

Directions

  1. Cook beef, bell pepper, and next 2 ingredients in a Dutch oven over medium-high heat until meat crumbles and is no longer pink.
  2. Drain well, and return to Dutch oven.
  3. Stir in tomatoes and next 5 ingredients; bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, 15 minutes. Stir in corn, and cook, uncovered, 15 minutes or until squash is tender and chili is thickened.

Nutrition Facts

Calories187kcal
Protein36.22%
Fat18.94%
Carbs44.84%

Properties

Glycemic Index
9
Glycemic Load
0.4
Inflammation Score
-6
Nutrition Score
14.453043393467%

Flavonoids

Luteolin
0.7mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
3.13mg

Nutrients percent of daily need

Calories:187.06kcal
9.35%
Fat:4.03g
6.2%
Saturated Fat:1.46g
9.16%
Carbohydrates:21.45g
7.15%
Net Carbohydrates:16.96g
6.17%
Sugar:8.49g
9.43%
Cholesterol:35.15mg
11.72%
Sodium:780.53mg
33.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.32g
34.65%
Zinc:4.35mg
28.97%
Vitamin C:22.65mg
27.46%
Phosphorus:240.67mg
24.07%
Iron:4.23mg
23.51%
Vitamin B6:0.47mg
23.45%
Potassium:814.24mg
23.26%
Vitamin B3:4.41mg
22.06%
Vitamin B12:1.28µg
21.26%
Fiber:4.49g
17.97%
Copper:0.33mg
16.64%
Selenium:11.61µg
16.59%
Magnesium:57.97mg
14.49%
Vitamin B2:0.24mg
14.35%
Vitamin E:1.36mg
9.09%
Folate:34.57µg
8.64%
Vitamin B1:0.12mg
8.03%
Manganese:0.16mg
7.85%
Vitamin A:364.12IU
7.28%
Calcium:68.97mg
6.9%
Vitamin B5:0.59mg
5.93%
Vitamin K:4.45µg
4.24%