Chickpea Chili

Dairy Free
Very Healthy
Health score
77%
Chickpea Chili
570 min.
8
404kcal

Suggestions


Welcome to a delightful culinary adventure with our Chickpea Chili! This hearty dish is perfect for those looking to enjoy a comforting meal without the burden of dairy. Packed with nutritious ingredients, this chili not only warms the soul but also provides a wealth of health benefits. With a commendable health score of 77, it’s a perfect choice for health-conscious individuals looking to indulge in a flavor-packed meal.

What sets this Chickpea Chili apart is its unique combination of vibrant butternut squash, protein-rich chickpeas, and a medley of spices that will ignite your palate. Enhanced by the natural sweetness of golden raisins and the depth of ground cumin and cinnamon, each spoonful offers a delightful balance of flavors. You can’t resist the colorful presentation, enriched further by fresh cilantro and zesty lime wedges that add a refreshing twist.

This recipe caters to 8 servings, making it an excellent option for family gatherings or meal prep for the week ahead. And with a preparation time of just 570 minutes, you can set it and forget it in your slow cooker while you go about your day. Enjoy this nourishing main course during lunch or dinner, and feel free to serve it over fluffy couscous for added satisfaction! Dive into this wholesome dish and make mealtime a joyful celebration of health and flavor.

Ingredients

  • cups butternut squash peeled chopped
  • 28 ounce canned tomatoes whole crushed undrained canned
  • cups couscous hot cooked
  • cup chickpeas dried
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.5 cup golden raisins 
  • 0.5 teaspoon ground cinnamon 
  • 1.5 teaspoons ground cumin 
  • 0.5 teaspoon ground pepper red
  • 0.3 teaspoon turmeric 
  • teaspoon kosher salt 
  •  lime wedges 
  • 2.5 cups beef broth fat-free
  • tablespoons olive oil divided
  • 1.5 cups onion chopped
  • cup peas green frozen thawed
  • 0.7 cup pimiento stuffed olives sliced
  • tablespoon tomato paste 
  • 0.5 cup water 
  • quarts water boiling

Equipment

  • frying pan
  • sauce pan
  • slow cooker

Directions

  1. Place chickpeas in a saucepan; add 2 quarts boiling water. Cover and let stand 1 hour; drain.
  2. Place beans in a 6-quart slow cooker.
  3. Heat a large skillet over medium-high heat.
  4. Add 1 tablespoon oil to pan; swirl to coat.
  5. Add onion; saut 4 minutes, stirring occasionally.
  6. Add garlic; saut 1 minute, stirring constantly. Stir in tomato paste and next 5 ingredients (through turmeric); saut 30 seconds, stirring constantly.
  7. Add onion mixture to slow cooker.
  8. Add broth and next 4 ingredients (through tomatoes) to slow cooker; cover and cook on HIGH 8 hours.
  9. Heat a large skillet over medium-high heat.
  10. Add remaining 1 tablespoon oil; swirl to coat.
  11. Add squash; saute 5 minutes.
  12. Add squash to slow cooker. Cover and cook on HIGH 1 hour; stir in peas.
  13. Sprinkle with cilantro.
  14. Serve over couscous with lime wedges.

Nutrition Facts

Calories404kcal
Protein14.14%
Fat16.04%
Carbs69.82%

Properties

Glycemic Index
54.69
Glycemic Load
26.92
Inflammation Score
-10
Nutrition Score
29.622608806776%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.61mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
1.5mg
Kaempferol
0.45mg
Myricetin
0.04mg
Quercetin
6.68mg

Nutrients percent of daily need

Calories:404.4kcal
20.22%
Fat:7.58g
11.66%
Saturated Fat:1.02g
6.35%
Carbohydrates:74.26g
24.75%
Net Carbohydrates:61.9g
22.51%
Sugar:17.02g
18.91%
Cholesterol:0mg
0%
Sodium:782.59mg
34.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.04g
30.07%
Vitamin A:7985.1IU
159.7%
Manganese:1.2mg
59.86%
Folate:209.05µg
52.26%
Selenium:36.5µg
52.15%
Vitamin C:41.13mg
49.85%
Fiber:12.35g
49.41%
Potassium:1194.72mg
34.13%
Copper:0.65mg
32.63%
Vitamin B6:0.59mg
29.59%
Vitamin B1:0.42mg
27.77%
Iron:4.86mg
27%
Magnesium:102mg
25.5%
Vitamin E:3.77mg
25.16%
Phosphorus:221.9mg
22.19%
Vitamin B3:4.29mg
21.44%
Vitamin K:17.68µg
16.84%
Vitamin B5:1.52mg
15.17%
Calcium:148.28mg
14.83%
Zinc:1.95mg
13.03%
Vitamin B2:0.21mg
12.51%
Source:My Recipes