Beef, Black Bean and Squash Chili

Gluten Free
Dairy Free
Health score
25%
Beef, Black Bean and Squash Chili
40 min.
6
413kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Beef, Black Bean, and Squash Chili! Perfectly suited for those who are gluten-free and dairy-free, this hearty dish is not only comforting but also packed with nutrition. With a preparation time of just 40 minutes, it’s an ideal choice for a busy weeknight dinner or a cozy weekend lunch with family and friends.

The star of this chili is the vibrant butternut squash, which adds a subtle sweetness and a beautiful color to the dish. Combined with lean ground beef, protein-rich black beans, and the rich flavor of canned pumpkin, this chili is a wholesome meal that will satisfy even the heartiest of appetites. The blend of spices, including chili powder and cumin, brings a warm, aromatic depth that will have everyone coming back for seconds.

Not only is this chili delicious, but it also boasts a balanced caloric profile, making it a guilt-free indulgence. Each serving is a delightful mix of protein, healthy fats, and complex carbohydrates, ensuring you feel full and energized. Top it off with fresh green onions for a burst of flavor and a pop of color. Whether you’re serving it for a family dinner or meal prepping for the week, this Beef, Black Bean, and Squash Chili is sure to become a favorite in your recipe rotation!

Ingredients

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

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
26.756086722664%

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:827.93mg
36%
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
32.85%
Iron:5.48mg
30.46%
Potassium:1047.18mg
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:143.28mg
14.33%
Vitamin K:14.12µg
13.44%