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


Welcome to a wholesome culinary adventure with our Black-Bean Chili with Winter Squash! This delightful dish is a celebration of flavors that masterfully combines nutritious ingredients into a warm and comforting meal. Ideal for those who embrace a vegetarian or vegan lifestyle, this chili offers a guilt-free indulgence that is both gluten-free and dairy-free, making it accessible for a variety of dietary preferences.

Imagine a steaming bowl filled with tender black beans and vibrant winter squash, complemented by the robust essence of chipotle chile and the subtle sweetness of diced tomatoes. The addition of chopped green chiles and aromatic spices brings a delightful kick that will excite your taste buds, while the sautéed onions and bell peppers add depth and texture to every mouthful.

This recipe not only bursts with flavor but also packs a powerful health punch, scoring a perfect 100 on our health scale. With just 300 calories per serving, it’s a fantastic choice for lunch, dinner, or any main dish occasion. In just 10 minutes, you can prepare a satisfying meal that feeds six people, making it an excellent option for busy weeknights or gatherings with friends and family.

Join us in making this vibrant Black-Bean Chili with Winter Squash, and experience how delicious healthy eating can be!

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