Bison Chili with Chickpeas and Acorn Squash

Gluten Free
Health score
36%
Bison Chili with Chickpeas and Acorn Squash
110 min.
8
384kcal

Suggestions

Ingredients

  • cups acorn squash cubed peeled ()
  •  ancho chiles dried
  • cups beef stock unsalted (such as Swanson)
  • 12 ounce mexican beer dark
  • 0.8 teaspoon pepper black divided
  • 28 ounce canned tomatoes crushed canned
  • 14.5 ounce chickpeas unsalted rinsed drained canned
  • tablespoon chili powder 
  • ounce cremini mushrooms fresh
  • 0.8 teaspoon cumin seeds toasted
  • 0.5 cup flat-leaf parsley fresh chopped
  • tablespoon garlic minced
  • cup bell pepper green chopped
  • teaspoon ground coriander 
  • 1.5 pounds ground sirloin 90% lean
  • teaspoon kosher salt divided
  • 0.5 cup cup heavy whipping cream sour reduced-fat
  • cups onion chopped
  • teaspoons oregano dried
  • tablespoon tomato paste unsalted

Equipment

  • bowl
  • frying pan
  • blender
  • microwave
  • dutch oven

Directions

  1. Combine chiles and stock in a microwave-safe bowl; microwave at HIGH 3 minutes.
  2. Let stand 10 minutes.
  3. Remove stems.
  4. Combine chile mixture and mushrooms in a blender; process until smooth.
  5. Heat a Dutch oven over high heat. Coat pan with cooking spray.
  6. Add bison, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; cook 6 minutes or until browned, stirring to crumble.
  7. Remove bison from pan. Reduce heat to medium-high.
  8. Add onion and bell pepper to pan; saut 5 minutes. Stir in garlic; saut 1 minute. Stir in tomato paste; cook 2 minutes, stirring frequently.
  9. Add chili powder, oregano, coriander, and cumin; saut 30 seconds. Return bison to pan. Stir in beer; cook 3 minutes or until liquid is reduced by half. Stir in mushroom mixture and tomatoes; bring to a simmer. Reduce heat, and simmer 25 minutes. Stir in squash and chickpeas; simmer 45 minutes. Stir in 1/2 teaspoon salt and 1/4 teaspoon black pepper. Top with sour cream and parsley.

Nutrition Facts

Calories384kcal
Protein25.59%
Fat38.3%
Carbs36.11%

Properties

Glycemic Index
38.1
Glycemic Load
5.7
Inflammation Score
-10
Nutrition Score
32.855217319468%

Flavonoids

Catechin
0.16mg
Epicatechin
0.03mg
Apigenin
8.08mg
Luteolin
0.93mg
Isorhamnetin
2mg
Kaempferol
0.67mg
Myricetin
0.59mg
Quercetin
8.57mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:384.31kcal
19.22%
Fat:16.56g
25.47%
Saturated Fat:6.26g
39.13%
Carbohydrates:35.12g
11.71%
Net Carbohydrates:25.81g
9.39%
Sugar:11.33g
12.59%
Cholesterol:62.86mg
20.95%
Sodium:800.98mg
34.83%
Alcohol:1.66g
100%
Alcohol %:0.43%
100%
Protein:24.89g
49.77%
Vitamin K:83.73µg
79.74%
Vitamin A:3438.95IU
68.78%
Vitamin B6:1.03mg
51.74%
Manganese:0.96mg
48.25%
Vitamin C:39.66mg
48.08%
Vitamin B3:8.47mg
42.37%
Potassium:1351.58mg
38.62%
Fiber:9.31g
37.23%
Selenium:25.1µg
35.85%
Zinc:5.29mg
35.29%
Phosphorus:340.27mg
34.03%
Vitamin B2:0.56mg
32.73%
Vitamin B12:1.94µg
32.38%
Iron:5.77mg
32.03%
Copper:0.6mg
29.99%
Magnesium:92.17mg
23.04%
Vitamin B1:0.28mg
18.54%
Folate:70.63µg
17.66%
Vitamin E:2.55mg
17.03%
Vitamin B5:1.67mg
16.7%
Calcium:146.42mg
14.64%
Source:My Recipes