Black Bean Chili with Butternut Squash

Vegetarian
Gluten Free
Very Healthy
Health score
90%
Black Bean Chili with Butternut Squash
210 min.
10
303kcal

Suggestions

Looking for a delicious and healthy vegetarian dinner option that's perfect for any occasion? Look no further than this mouthwatering Black Bean Chili with Butternut Squash! This hearty recipe is not only packed with vibrant flavors, but it's also incredibly nutritious, boasting a impressive 90 out of 100 on the Recipe Health Scale.

This delectable chili is a fantastic choice for those following a gluten-free diet, as it is entirely gluten-free, ensuring that everyone can enjoy a satisfying and scrumptious meal. Whether you're hosting a casual dinner party or simply looking to treat yourself to a delightful weeknight supper, this dish is sure to impress.

Ready in a leisurely 210 minutes, this Black Bean Chili with Butternut Squash allows you ample time to prepare and enjoy your meal without rushing. It serves 10 generous portions, making it an excellent choice for feeding a crowd or having leftovers for lunch the next day.

Each serving contains just 303 calories, ensuring that you can savor this delicious dish without any guilt. The meal is well-balanced, with a caloric breakdown of 16.78% protein, 16.95% fat, and 66.27% carbohydrates.

So why not give this incredibly tasty and healthy Black Bean Chili with Butternut Squash a try? It's the perfect lunch or dinner option as a main course, and it's sure to become a staple in your recipe collection.

Ingredients

  • 2.3 pound butternut squash peeled seeded cut into 1/2-inch cubes ( 3 cups)
  •  chili powder 
  •  chipotles in adobo canned minced
  • 10 servings kosher salt 
  • pound black beans dried rinsed
  • 29 ounce canned tomatoes canned
  • 10 servings cilantro leaves fresh
  •  garlic clove chopped
  • tablespoon ground coriander 
  • 10 servings jalapeno 
  • 10 servings monterrey jack cheese 
  • 1.5 tablespoons olive oil 
  •  onion chopped
  • teaspoons oregano dried (preferably Mexican)
  • 10 servings pepper flakes hot grated
  • 0.5 cup oats 
  • 10 servings onion diced red chopped
  • 10 servings cream sour

Equipment

  • bowl
  • pot

Directions

  1. Heat oil in heavy large pot over medium-high heat.
  2. Add onions and cook until soft and beginning to brown, stirring often, about 8 minutes.
  3. Add garlic; stir 1 minute.
  4. Sprinkle chili powder and coriander over; stir 1 minute. Stir in tomatoes with juice, beans, chipotles, and oregano.
  5. Add 10 cups water. Bring to boil, reduce heat to low, cover with lid slightly ajar, and simmer until beans are tender, stirring occasionally, about 2 hours (time will vary dependingon freshness of beans). Season to taste with coarse salt and freshly ground black pepper. DO AHEAD: Chili can be made up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep chilled. Rewarm chili before continuing.
  6. Stir squash and bulgur into chili. Simmer uncovered over medium-low heat until squash and bulgur are tender, about 30 minutes. Season to taste with salt and pepper. Divide chili among bowls.
  7. Serve with sour cream, cheese, red onion, cilantro, and pickled jalapeño rings.

Nutrition Facts

Calories303kcal
Protein16.78%
Fat16.95%
Carbs66.27%

Properties

Glycemic Index
29
Glycemic Load
2.61
Inflammation Score
-10
Nutrition Score
26.018261001486%

Flavonoids

Petunidin
6.99mg
Delphinidin
8.39mg
Malvidin
4.81mg
Luteolin
0.04mg
Isorhamnetin
1.15mg
Kaempferol
0.16mg
Myricetin
0.05mg
Quercetin
4.89mg

Nutrients percent of daily need

Calories:302.74kcal
15.14%
Fat:5.95g
9.16%
Saturated Fat:1.96g
12.22%
Carbohydrates:52.38g
17.46%
Net Carbohydrates:40.95g
14.89%
Sugar:7.43g
8.25%
Cholesterol:7.97mg
2.66%
Sodium:339.61mg
14.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.26g
26.52%
Vitamin A:11410.27IU
228.21%
Folate:239.58µg
59.9%
Vitamin C:42.95mg
52.06%
Manganese:0.98mg
49.22%
Fiber:11.44g
45.75%
Vitamin B1:0.56mg
37.36%
Magnesium:133.05mg
33.26%
Potassium:1156.2mg
33.03%
Copper:0.51mg
25.53%
Phosphorus:243.51mg
24.35%
Iron:4.16mg
23.09%
Vitamin B6:0.42mg
20.99%
Calcium:172.47mg
17.25%
Vitamin E:2.19mg
14.61%
Zinc:2.14mg
14.27%
Vitamin B3:2.39mg
11.95%
Vitamin B5:0.96mg
9.62%
Vitamin K:10.07µg
9.6%
Vitamin B2:0.16mg
9.41%
Selenium:4.6µg
6.57%
Source:Epicurious
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