Black-Bean Chili With Winter Squash

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Black-Bean Chili With Winter Squash
10 min.
6
300kcal

Suggestions


Warm up your kitchen with a delightful and nutritious dish that’s perfect for any weather – our Black-Bean Chili with Winter Squash! This hearty and satisfying meal is not only loaded with flavor but also boasts an impressive health score of 100, making it an ideal choice for those seeking a guilt-free indulgence. Whether you're a vegetarian, vegan, or simply looking to incorporate more plant-based meals into your diet, this chili is a standout option.

In just 10 minutes, you can whip up a deliciously bold and savory main dish that serves six, making it perfect for family dinners or meal prep for the week ahead. Rich in protein from black beans along with the subtle sweetness of winter squash, this chili promises a pleasing balance of textures and tastes. The warmth of chili powder and chipotle chile powder adds just the right kick to make it irresistible.

Not only is this dish gluten-free and dairy-free, but it's also incredibly simple to prepare, using minimal equipment and easily accessible ingredients. And don’t forget about the pleasure of pairing it with a glass of earthy French red Rhône wine to enhance your dining experience. So gather your ingredients, grab a pot, and let the aroma of this delightful chili fill your home. You’ll be glad you did!

Ingredients

  • 30 ounce black beans rinsed drained canned
  • 28 ounce canned tomatoes diced undrained canned
  • 0.3 teaspoon chipotle chile powder 
  • 4.5 ounce mild chiles green chopped canned
  • teaspoon chili powder 
  •  garlic cloves minced
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • 0.5 teaspoon oregano dried
  • 0.3 teaspoon salt 
  • cups less-sodium vegetable broth fat-free
  • pounds winter squash 
  • cup bell pepper diced yellow

Equipment

  • knife
  • pot
  • plastic wrap
  • microwave

Directions

  1. Heat oil in a large pot over medium heat.
  2. Add onion and bell pepper, and cook, stirring frequently, until soft, about 5 minutes.
  3. Add garlic and cook, stirring, 1 minute. Stir in beans, broth, tomatoes, green chiles, chili powder, chipotle chile powder, and oregano. Simmer, covered, 10 minutes. Uncover and cook 10 more minutes.
  4. Cut squash in half lengthwise, scoop out and discard seeds, pierce with a fork a few times, and put in a microwave-safe dish with 1/4 inch water. Cover with plastic wrap; microwave on HIGH 8 minutes or until tender.
  5. Let cool; peel with a small sharp knife, and cut into 1/2-inch chunks. Stir squash into bean mixture; cook 5 minutes. Stir in salt.
  6. Serve warm.
  7. Andrea's wine pick: The chiles, beans, and squash demand the earthy smokiness of a French red Rhone wine. Look for the magnificent 2004 vintage of La Vieille Ferme Ctes du Ventoux ($99).

Nutrition Facts

Calories300kcal
Protein16.94%
Fat9.71%
Carbs73.35%

Properties

Glycemic Index
24.17
Glycemic Load
4.38
Inflammation Score
-10
Nutrition Score
32.265652283378%

Flavonoids

Apigenin
0.01mg
Luteolin
0.26mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.09mg
Quercetin
8.4mg

Nutrients percent of daily need

Calories:300.49kcal
15.02%
Fat:3.52g
5.42%
Saturated Fat:0.56g
3.51%
Carbohydrates:59.89g
19.96%
Net Carbohydrates:42.74g
15.54%
Sugar:12.44g
13.82%
Cholesterol:0mg
0%
Sodium:831.88mg
36.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.83g
27.65%
Vitamin A:16717.08IU
334.34%
Vitamin C:127.31mg
154.31%
Fiber:17.15g
68.61%
Manganese:1.04mg
51.88%
Potassium:1550.6mg
44.3%
Folate:163.97µg
40.99%
Vitamin B6:0.73mg
36.69%
Magnesium:140.67mg
35.17%
Copper:0.7mg
35.08%
Iron:6.05mg
33.59%
Vitamin B1:0.49mg
32.91%
Vitamin E:4.48mg
29.87%
Phosphorus:275.56mg
27.56%
Vitamin B3:4.9mg
24.49%
Calcium:188.64mg
18.86%
Vitamin B2:0.31mg
18.24%
Vitamin K:14.63µg
13.93%
Vitamin B5:1.38mg
13.8%
Zinc:1.55mg
10.34%
Selenium:4.06µg
5.8%
Source:My Recipes