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.
- 1 (2 1/4 lb/1.125 kg) butternut squash
- 1 Tbsp (15 mL) canola oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 Tbsp (30 mL) chili powder
- 2 tsp (10 mL) ground cumin
- 2 tsp (10 mL) ground oregano
- 1/4 tsp (1 mL) cayenne
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 (28 oz/796 mL) can tomatoes with juices
- 1 cup (250 mL) sodium reduced vegetable broth
- 1/4 cup (60 mL) no salt added tomato paste
- 1 (19 oz/540 mL) can no salt added chickpeas, drained and rinsed
- Shredded cheese (optional)
- Sour cream (optional)
- Cut squash in half and peel. Remove seeds and cut into 1-inch (2.5 cm) cubes; set aside.
- 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.
- 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.
“I’ve been in the food industry for more than 30 years. As a professional home economist and seasoned recipe developer, I am often asked to create recipes that are healthy and delicious, with instructions that are easy to follow. I focus on creating recipes that are accessible for a wide range of home cooks, while also considering how they can support health and wellbeing."
"In working with Diabetes Canada, I’ve come to recognize the need for simple recipes using whole foods that never compromise on flavour. This Butternut squash chili recipe is a great example. It uses common pantry staples and simple cooking techniques to build a nourishing and satisfying meal for the entire family.”
Pat Moynihan Morris, PHEc
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