Beef, Black Bean and Squash Chili

Gluten Free
Dairy Free
Health score
26%
Beef, Black Bean and Squash Chili
40 min.
6
413kcal

Suggestions


Welcome to a delightful culinary adventure with our Beef, Black Bean and Squash Chili! This hearty dish is not only a feast for the senses but also a wholesome option for those seeking gluten-free and dairy-free meals. Perfectly suited for lunch, dinner, or any gathering, this chili is sure to impress your family and friends.

Imagine the rich flavors of lean ground beef combined with the sweetness of cubed butternut squash, all simmered together with fire-roasted tomatoes and a medley of spices. Each bite offers a comforting warmth, making it an ideal choice for chilly evenings or cozy get-togethers. The addition of black beans and pumpkin not only enhances the taste but also packs this dish with protein and nutrients, ensuring you feel satisfied and nourished.

In just 40 minutes, you can whip up a pot of this delicious chili that serves six, making it a fantastic option for meal prep or a family feast. With a caloric count of 413 kcal per serving, you can indulge without the guilt. Top it off with fresh green onions for a burst of color and flavor, and you have a dish that is as visually appealing as it is delicious. Dive into this culinary delight and experience the perfect blend of flavors that will leave you craving more!

Ingredients

  • tablespoons cooking oil light
  • lb ground beef 80% lean (at least )
  • cups butternut squash cubed
  • cup onion chopped
  • 0.5 teaspoon salt 
  • 29 oz canned tomatoes diced fire roasted with green chilies, undrained organic canned
  • 15 oz black beans rinsed drained canned
  • cup pumpkin pie filling/mix canned (not pumpkin pie mix)
  • teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red (cayenne)
  • teaspoon chili powder 
  • serving salt and pepper to taste
  • tablespoons spring onion chopped (2 medium)

Equipment

  • sauce pan

Directions

  1. In 3-quart saucepan, heat 1 tablespoon of the oil over medium-high heat. Cook beef in oil 5 to 6 minutes, stirring occasionally, until brown.
  2. Remove from saucepan; set aside.
  3. Drain fat from saucepan.
  4. In same saucepan and with heat still on medium-high, add remaining 1 tablespoon oil, the squash, onion and 1/2 teaspoon salt. Cook, stirring occasionally, 3 to 4 minutes or until squash begins to brown.
  5. Add cooked beef to saucepan, then add tomatoes, black beans, pumpkin, cumin, red pepper and chili powder. Cook 12 to 15 minutes, stirring occasionally, until squash is tender. Season with salt and pepper.
  6. Serve with green onions sprinkled on top.

Nutrition Facts

Calories413kcal
Protein18.78%
Fat43.33%
Carbs37.89%

Properties

Glycemic Index
16
Glycemic Load
0.59
Inflammation Score
-10
Nutrition Score
26.75478251084%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.2mg
Myricetin
0.01mg
Quercetin
5.63mg

Nutrients percent of daily need

Calories:413.12kcal
20.66%
Fat:20.47g
31.49%
Saturated Fat:6.29g
39.34%
Carbohydrates:40.27g
13.42%
Net Carbohydrates:28.2g
10.25%
Sugar:6.02g
6.69%
Cholesterol:53.68mg
17.89%
Sodium:666.44mg
28.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.96g
39.91%
Vitamin A:11496.47IU
229.93%
Fiber:12.07g
48.3%
Vitamin C:33.37mg
40.45%
Vitamin B6:0.66mg
32.92%
Manganese:0.66mg
32.83%
Iron:5.48mg
30.46%
Potassium:1047.15mg
29.92%
Vitamin B3:5.72mg
28.61%
Phosphorus:276.75mg
27.68%
Zinc:4.05mg
26.98%
Vitamin B12:1.62µg
26.96%
Folate:100.7µg
25.17%
Magnesium:88.65mg
22.16%
Vitamin E:3.25mg
21.64%
Vitamin B2:0.35mg
20.78%
Selenium:13.48µg
19.26%
Vitamin B1:0.29mg
19.14%
Copper:0.38mg
18.83%
Vitamin B5:1.5mg
15.01%
Calcium:143.18mg
14.32%
Vitamin K:14.12µg
13.44%