Gold Rush Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
99%
Gold Rush Chili

Suggestions


Welcome to a delightful culinary adventure with our Gold Rush Chili! This vibrant and hearty dish is not only a feast for the eyes but also a nourishing option for those seeking a healthy meal. Packed with the goodness of butternut squash, a medley of beans, and a rich blend of spices, this chili is a perfect choice for anyone looking to indulge in a comforting bowl of warmth.

What makes this recipe truly special is its versatility. Whether you're a vegetarian, vegan, or simply someone who enjoys wholesome food, this chili caters to all dietary preferences. With a health score of 99, you can savor every spoonful knowing you're treating your body right. Each serving is low in calories yet high in flavor, making it an ideal starter, snack, or even a satisfying main course.

Imagine the aroma of sautéed onions and bell peppers wafting through your kitchen as you prepare this dish. The combination of mild and chipotle chili powders adds a delightful kick, while the creamy texture of the squash complements the hearty beans beautifully. Topped with fresh green onions, this Gold Rush Chili is not just a meal; it's an experience that brings warmth and joy to your table.

So gather your ingredients, roll up your sleeves, and get ready to create a dish that will impress your family and friends. Enjoy the journey of cooking and the delicious rewards that follow!

Ingredients

  •  butternut squash peeled cut into 1/2-inch cubes
  • 30 ounce beans drained canned (see note above)
  • 30 ounce tomatoes diced canned
  • tablespoon chili powder 
  • 0.1 teaspoon chipotle chili powder to taste (or )
  • cloves garlic minced
  •  spring onion sliced (for garnish)
  • 1.3 teaspoons ground cumin 
  • medium onion chopped
  • teaspoons oregano 
  •  bell pepper red chopped
  • servings pepper black freshly ground to taste
  • 0.5 cup water 

Equipment

  • bowl
  • pot

Directions

  1. Heat a large, non-stick pot over medium-high heat, and add the onion and bell pepper. Sauté until the onion is translucent and the pepper is soft, about 7-9 minutes. (You may add a little water to prevent sticking.)
  2. Add the garlic and sauté for 2 more minutes.
  3. Add all the seasonings, and stir well to coat the vegetables. Stir in the tomatoes (and their juice), water, squash, salt, and pepper. Cover and reduce the heat to a simmer. Cook for 20 minutes.
  4. Add the beans, and adjust the seasonings, if necessary. Cover and cook until the squash is tender but not falling apart (about 40 minutes).
  5. Serve in bowls, garnished with green onions.

Nutrition Facts

Calories220kcal
Protein17.8%
Fat4.63%
Carbs77.57%

Properties

Glycemic Index
35.83
Glycemic Load
7.96
Inflammation Score
-10
Nutrition Score
27.416521777277%

Flavonoids

Apigenin
0.02mg
Luteolin
0.15mg
Isorhamnetin
0.92mg
Kaempferol
0.22mg
Myricetin
0.08mg
Quercetin
5.15mg

Nutrients percent of daily need

Calories:220.01kcal
11%
Fat:1.24g
1.91%
Saturated Fat:0.23g
1.44%
Carbohydrates:46.71g
15.57%
Net Carbohydrates:33.52g
12.19%
Sugar:10.65g
11.84%
Cholesterol:0mg
0%
Sodium:597.82mg
25.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.72g
21.44%
Vitamin A:14559.56IU
291.19%
Vitamin C:69.12mg
83.78%
Fiber:13.19g
52.75%
Manganese:0.95mg
47.32%
Potassium:1212.22mg
34.63%
Vitamin B6:0.61mg
30.46%
Vitamin K:30.58µg
29.12%
Magnesium:112.27mg
28.07%
Iron:5.04mg
27.99%
Vitamin E:3.8mg
25.37%
Folate:100.47µg
25.12%
Vitamin B1:0.37mg
24.85%
Phosphorus:241.54mg
24.15%
Copper:0.44mg
22.19%
Vitamin B3:3.68mg
18.41%
Calcium:178.69mg
17.87%
Vitamin B2:0.24mg
14.4%
Zinc:1.49mg
9.95%
Vitamin B5:0.97mg
9.73%
Selenium:3.09µg
4.42%