Vegetarian Butternut Squash Chili with Black Beans
Ingredients
1 tablespoon plus 1 teaspoon avocado oil or canola oil
4 cloves garlic, minced
1 large onion, diced
½ teaspoon salt
2 tablespoons chili powder
1 tablespoon ground cumin
¼ teaspoon ground cinnamon
¼ teaspoon ground chipotle chile, or to taste
2 cups no-salt-added vegetable broth
3 cups cubed butternut squash
2 (14 ounce) cans black beans, rinsed and drained
1 (14 ounce) can no-salt-added crushed tomatoes
1 (14 ounce) can no-salt-added diced tomatoes
½ cup Greek yogurt, for serving
¼ cup chopped fresh cilantro, for serving
¼ cup minced red onion, for serving
Exchanges:
2 Vegetable, 1 1/2 Starch, 1 Lean Protein, 1/2 Fat
Directions
Heat oil in a large heavy-bottomed soup pot or Dutch oven over medium-high heat. Add garlic, onion and salt; cook, stirring often, until starting to brown, 4 to 6 minutes. Add chili powder, cumin, cinnamon and chipotle and stir to coat. Cook, stirring often, until the spices are fragrant but not scorched.
Add broth and squash; increase heat to high and bring to a simmer, stirring occasionally. Cover, reduce heat to medium-low and simmer until the squash is tender, 18 to 20 minutes.
Stir in black beans, crushed tomatoes and diced tomatoes. Increase heat to medium-high and bring to a simmer, stirring often.
Reduce heat to medium-low and simmer, uncovered and stirring often, until the flavors have melded and the chili is thickened, 5 to 7 minutes. Serve the chili topped with a dollop of yogurt and sprinkled with cilantro and red onion, if desired.
Notes
To make ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Nutrition
246 calories; protein 10.8g 22% DV; carbohydrates 41g 13% DV; exchange other carbs 2.5; dietary fiber 12.5g 50% DV; sugars 7.5g; fat 4.9g 8% DV; saturated fat 0.4g 2% DV; vitamin a iu 7857.4IU 157% DV; vitamin c 22.2mg 37% DV; folate 16.9mcg 4% DV; calcium 127.7mg 13% DV; iron 3.6mg 20% DV; magnesium 91.1mg 33% DV; potassium 579.7mg 16% DV; sodium 395.9mg 16% DV; thiamin 0.1mg 7% DV.