Butternut Squash and Black Bean Chili

Butternut Squash and Black Bean Chili with quinoa and smoky chipotle peppers – A hearty vegetarian meal packed with protein and fall flavours. Butternut Squash and Black Bean Chili with Quinoa and Whole Wheat Honey Corn Bread // www.heynutritionlady.com

October is one of my favourite months of the year. It’s also probably the month in which I always feel the most homesick as I miss out on so much North American autumn fun.

As a Canadian, October includes Thanksgiving AND Halloween, which is like a double whammy of fall-flavoured nostalgia. I always make sure to, at the very least, make myself a pumpkin pie for Thanksgiving. For Halloween we’ve tried a number of times to throw parties within our circle of expat friends, with varying degrees of success.

 Jump directly to the recipe if you prefer!

Butternut squash, red pepper, onion, garlic, carrots, celery, avocado and cilantro in a bowl. Black beans and kidney beans, canned tomatoes // www.heynutritionlady.com

Still, autumn where I live does have its perks. Being so far up north there’s definitely no confusion about the seasons, and if nothing else, there are pumpkins and butternut squash kicking around. Even if some folks are confused about whether they’re food or decorations, I can at least offset the homesickness with a month full of squash-themed meals like this Butternut Squash and Black Bean Chili.

The weather has definitely shifted to the point that I’m seeking out warm, cozy, and hearty meals these days, and I don’t think there’s much out there cozier than a bowl of vegetarian chili.

Butternut Squash and Black Bean Chili with Quinoa and Whole Wheat Honey Corn Bread // www.heynutritionlady.com

Butternut squash in chili, you say?

Indeed, yes. If you’ve never tried this, I think you’ll be surprised at how well the combination of butternut squash, beans, and warm chili spices works out.

When I was researching this recipe I came across a number of recipes for pumpkin chili that involved stirring in a can of pumpkin purée towards the end of the cooking time. I was after something more substantial, though, with chunks of butternut squash that I could actually sink my teeth into.

Hand holding a bowl of Butternut Squash and Black Bean Chili with Quinoa and Whole Wheat Honey Corn Bread // www.heynutritionlady.com

After a good amount of research, I decided to stick to my go-to chili recipe, replacing the zucchini and corn and some of the peppers with butternut squash. I also used mostly black beans, supported by kidney beans to mix things up texture wise. Lastly, I used a chipotle pepper to bring some heat and smokey flavour, plus a pinch of cinnamon to bring out the fall flavours.

It’s honestly cozy AF, this butternut squash and black bean chili. Imagine yourself eating a warm bowl of while wearing a chunky cable-knit sweater over leggings and a pair of boots – that’s what I’m living in these days. Served with some whole wheat honey corn bread, you’ve got yourself a mighty fine autumn meal.

Two bowls and a pot of Butternut Squash and Black Bean Chili with Quinoa and Whole Wheat Honey Corn Bread // www.heynutritionlady.com

Winter squash such as butternut squash are rich in carotenoids, a precursor to vitamin A, and are a good source of vitamin C. Butternut squash is also a very good source of dietary fiber. Don’t toss the seeds! They’re a great source of healthy oils including linoleic acid (polyunsaturated omega-6 fatty acid) and oleic acid (the same monounsaturated fatty acid found in olive oil).

Black beans are a good source of folate, dietary fiber, protein, phosphorus, iron, copper, magnesium, manganese, potassium and vitamin K. A one cup serving of black beans contains 15g of fiber (over half of the daily recommended intake), and 15g of protein. The protein-fiber combination is key in stabilizing blood sugar levels, as both protein and fiber move through our digestive systems at a moderate pace.

Butternut Squash and Black Bean Chili with Quinoa and Whole Wheat Honey Corn Bread // www.heynutritionlady.com

Two years ago: Five-Minute Single Serving Pumpkin Mac & Cheese
Three years ago: Pumpkin Millet Muffins 
Four years ago: DIY Vanilla Extract
Five years ago: Porridge Nuggets
Six years ago: No Frills Apple Butter
Seven years ago: Pumpkin Oat Bran Muffins

Butternut Squash and Black Bean Chili

Butternut Squash and Black Bean Chili with quinoa and smoky chipotle peppers. 

Course Main Course
Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings 8
Calories 231 kcal
Author Katie Trant

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 large yellow onion about 1 1/2 cups diced
  • 2 stalks celery diced
  • 2 medium carrots peeled and diced
  • 3 cloves garlic minced
  • 1 medium butternut squash about 1.5 - 2lbs / 900g, peeled, seeded, and cubed
  • 2 medium red bell peppers diced
  • 1 chipotle pepper in adobo sauce minced
  • 1 Tablespoon ground cumin
  • 2 Tablespoons chili powder
  • 2 teaspoons dried oregano
  • 1 teaspoon sweet smoked paprika
  • 1 14 oz can kidney beans 400g / 14oz can, drained and rinsed
  • 2 14 oz cans black beans 400g / 14oz cans, drained and rinsed
  • 2 14 oz cans crushed tomatoes 400g / 14oz cans
  • 1/2 cup uncooked quinoa
  • 6 cups vegetable broth

Instructions

  1. Place a large heavy-bottomed pot (such as a Dutch oven) over medium-high heat. 

  2. Heat the olive oil for a minute, and then add the onions, celery, and carrots.

  3. Sauté the vegetables for 3-5 minutes, until the onions are becoming translucent. Add the garlic, and sauté another 2-3 minutes.

  4. Add the cubed butternut squash, and red peppers, and stir to combine. Continue to cook the vegetables for another 5 minutes, stirring frequently.

  5. Add the diced chipotle pepper, cumin, chili powder, oregano, and smoked paprika. Stir to combine well.

  6. Add the kidney beans, black beans, crushed tomatoes, quinoa, and vegetable broth. Stir.

  7. Allow the chili to come to a boil, and then reduce the heat to medium-low, cover, and simmer for 30 minutes until the quinoa is cooked and the vegetables are tender. 

  8. Serve topped with diced avocado, green onion, cilantro, or other toppings of your choice. 

Recipe Notes

  • Chili is one of those recipes that tends to taste better the next day after the flavours have had a chance to come together, so it's a great one to plan to make in advance.
  • Chili freezes beautifully, so any leftovers can be portioned into individual containers and frozen for a busy day. 
Nutrition Facts
Butternut Squash and Black Bean Chili
Amount Per Serving
Calories 231 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 898mg 37%
Potassium 816mg 23%
Total Carbohydrates 38g 13%
Dietary Fiber 10g 40%
Sugars 9g
Protein 10g 20%
Vitamin A 97.4%
Vitamin C 61.1%
Calcium 9.6%
Iron 24.6%
* Percent Daily Values are based on a 2000 calorie diet.
Butternut Squash and Black Bean Chili with quinoa // www.heynutritionlady.com #vegan #chili #butternutsquash



 

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