Butternut squash chili
During harvest time, squash is abundant and a wonderful addition to many dishes. It is nutrient packed, contains fibre and even as a starchy vegetable it has a lower glycemic index and blood sugar response than other starchy vegetables.
Ingredients
- 1 (2 1/4 lb/1.0 kg) butternut squash, peeled, cubed (about 2-1/2 cups)
- 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 can (28 oz/796 mL) diced tomatoes with juices
- 1 cup (250 mL) sodium reduced vegetable broth
- 1/4 cup (60 mL) tomato paste
- 2 cans (19 oz/540 mL) no-salt-added chickpeas, drained and rinsed (about 3 cups)
- Garnish:
- Light shredded cheddar cheese (optional)
- Low fat sour cream (optional)
Instructions
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. 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. [Note: nutrition information does not include cheese and sour cream]
“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
Tips
- Substitute 2 pkgs (400g) of pre-cut squash for a time-saver in the kitchen. Cut larger chunks into uniform sizes for even cooking.
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| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 210 | |||
| Fat 4 g | 5 % | ||
| Saturated 0.3 g + Trans 0 g | 2 % | ||
| Cholesterol 0 mg | |||
| Sodium 180 mg | 8 % | ||
| Carbohydrate 38 g | |||
| Fibre 9 g | 32 % | ||
| Sugars 6 g | |||
| Protein 9 g | |||
