Pinto Bean Chili with Corn and Winter Squash

Vegetarian
Gluten Free
Health score
34%
Pinto Bean Chili with Corn and Winter Squash
45 min.
6
299kcal

Suggestions


Warm up your kitchen and delight your taste buds with this comforting Pinto Bean Chili with Corn and Winter Squash. This vegetarian and gluten-free dish packs a punch, making it the perfect choice for a hearty lunch or dinner. Imagine a bowl filled with tender butternut squash, protein-rich pinto beans, and vibrant vegetables all simmered together in a spicy, flavorful broth. It's not just a meal; it's an experience that brings warmth and satisfaction to your dining table.

Each bite of this chili is bursting with fresh ingredients like sweet corn, zesty green chiles, and aromatic herbs and spices, ensuring you get a delightful mix of flavors. The main star, butternut squash, not only adds a touch of sweetness but also enhances the dish's nutritional profile, making this chili as wholesome as it is delicious. The queso fresco on top adds a creamy finish that complements the hearty textures perfectly.

Whether you're looking for a new family favorite or something to impress friends at your next gathering, this Pinto Bean Chili is the answer. Ready in just 45 minutes, it’s an easy recipe that doesn’t compromise on flavor or nutrition. Grab your slow cooker and let this delightful dish bubble away, filling your home with the enticing aroma of homemade goodness!

Ingredients

  • 12 ounce butternut squash cubed ()
  • 4.5 ounce chilis green undrained chopped canned
  • 14.5 ounce canned tomatoes crushed undrained canned
  • tablespoons chili powder 
  • cup corn kernels frozen
  •  garlic clove minced
  • 0.5 teaspoon ground cumin 
  •  lime wedges 
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • cups pinto beans cooked
  • 0.8 cup queso fresco crumbled
  • 1.5 cups bell pepper red chopped
  • teaspoon salt 
  • 1.5 cups water 

Equipment

  • frying pan
  • slow cooker

Directions

  1. Heat olive oil in a large nonstick skillet over medium heat.
  2. Add onion, bell pepper, and garlic; cover and cook 5 minutes or until tender.
  3. Add chili powder and cumin; cook 1 minute, stirring constantly.
  4. Place onion mixture in a 5-quart electric slow cooker.
  5. Add butternut squash and next 6 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender and chili is thick.
  6. Sprinkle with cheese; serve with lime wedges.

Nutrition Facts

Calories299kcal
Protein17.73%
Fat21.68%
Carbs60.59%

Properties

Glycemic Index
31.25
Glycemic Load
6.65
Inflammation Score
-10
Nutrition Score
29.322608688603%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.61mg
Apigenin
0.01mg
Luteolin
0.24mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.02mg
Quercetin
8.29mg

Nutrients percent of daily need

Calories:298.68kcal
14.93%
Fat:7.77g
11.95%
Saturated Fat:2.63g
16.43%
Carbohydrates:48.82g
16.27%
Net Carbohydrates:34.86g
12.68%
Sugar:9.89g
10.98%
Cholesterol:10.52mg
3.51%
Sodium:786.66mg
34.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.29g
28.58%
Vitamin A:8305.34IU
166.11%
Vitamin C:82.67mg
100.2%
Fiber:13.96g
55.84%
Folate:220.89µg
55.22%
Manganese:0.82mg
40.78%
Vitamin B6:0.66mg
33%
Potassium:1065.32mg
30.44%
Vitamin E:4.55mg
30.35%
Phosphorus:274.07mg
27.41%
Magnesium:98.65mg
24.66%
Iron:4.41mg
24.5%
Vitamin B1:0.34mg
22.96%
Copper:0.44mg
22.02%
Calcium:215.67mg
21.57%
Vitamin B3:2.97mg
14.84%
Selenium:10.1µg
14.43%
Vitamin B2:0.23mg
13.49%
Vitamin K:13.73µg
13.08%
Zinc:1.92mg
12.83%
Vitamin B5:1mg
9.99%
Vitamin B12:0.26µg
4.27%
Vitamin D:0.41µg
2.74%
Source:My Recipes