Squash Chili recipe

Butternut Squash Chili

During harvest time, squash is abundant and a wonderful addition to many dishes. Here it takes centre stage in a vegetarian chili that can be served up with the usual toppings and a few tortilla chips to dip in with.

Prep Time

Servings

8

1 (2 1/4 lb/1.125 kg) butternut squash (1)

1 Tbsp canola oil (15 mL)

1 onion, chopped (1)

3 cloves garlic, minced (3)

2 Tbsp chili powder (30 mL)

2 tsp ground cumin (10 mL)

2 tsp ground oregano (10 mL)

1/4 tsp cayenne (1 mL)

1 red bell pepper, chopped (1)

1 green bell pepper, chopped (1)

1 (28 oz/796 mL) can tomatoes with juices (1)

1 cup sodium reduced vegetable broth (250 mL)

1/4 cup no salt added tomato paste (60 mL)

1 (19 oz/540 mL) can no salt added chickpeas, drained and rinsed (1)

Garnish

Shredded cheese (optional)

Sour cream (optional)

  1. Cut squash in half and peel. Remove seeds and cut into 1-inch (2.5 cm) cubes; set aside.
  2. In a large saucepan, over medium-high heat, add canola oil. Add onions, garlic, chili powder, cumin, oregano and cayenne and sauté for 5 minutes or until onions have softened. Add cubed squash and peppers, stir to coat. Add tomatoes broth and tomato paste. Break up tomatoes with spoon and bring mixture to a boil. Stir in chickpeas and simmer covered for 20 minutes or until squash is fork tender.
  3. Serve ladled into bowls with a sprinkle of cheese and dollop of sour cream if desired.

Tip: Substitute 2 pkgs (400g) of pre-cut squash for a time-saver in the kitchen. Cut larger chunks into uniform sizes for even cooking.

Ingredients

1 (2 1/4 lb/1.125 kg) butternut squash (1)

1 Tbsp canola oil (15 mL)

1 onion, chopped (1)

3 cloves garlic, minced (3)

2 Tbsp chili powder (30 mL)

2 tsp ground cumin (10 mL)

2 tsp ground oregano (10 mL)

1/4 tsp cayenne (1 mL)

1 red bell pepper, chopped (1)

1 green bell pepper, chopped (1)

1 (28 oz/796 mL) can tomatoes with juices (1)

1 cup sodium reduced vegetable broth (250 mL)

1/4 cup no salt added tomato paste (60 mL)

1 (19 oz/540 mL) can no salt added chickpeas, drained and rinsed (1)

Garnish

Shredded cheese (optional)

Sour cream (optional)

Directions

  1. Cut squash in half and peel. Remove seeds and cut into 1-inch (2.5 cm) cubes; set aside.
  2. In a large saucepan, over medium-high heat, add canola oil. Add onions, garlic, chili powder, cumin, oregano and cayenne and sauté for 5 minutes or until onions have softened. Add cubed squash and peppers, stir to coat. Add tomatoes broth and tomato paste. Break up tomatoes with spoon and bring mixture to a boil. Stir in chickpeas and simmer covered for 20 minutes or until squash is fork tender.
  3. Serve ladled into bowls with a sprinkle of cheese and dollop of sour cream if desired.

Tip: Substitute 2 pkgs (400g) of pre-cut squash for a time-saver in the kitchen. Cut larger chunks into uniform sizes for even cooking.

Nutritional Analysis

Calories

180

Total Fat

3 g

Saturated Fat

0.3 g

Cholesterol

0 mg

Sodium

260 mg

Carbohydrates

36 g

Fiber

7 g

Protein

7 g

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