-
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)
-
- 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.
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. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.
- Servings
- 8 people
Nutritional Analysis
- Serving Size
- 1 1/4 cup (310 mL)
- Servings
- 8
- Calories
- 180
- Total Fat
- 3 g
- Saturated Fat
- 0.3 g
- Cholesterol
- 0 mg
- Sodium
- 260 mg
- Carbohydrates
- 36 g
- Fiber
- 7 g
- Sugars
- 9 g
- Protein
- 7 g
- Potassium
- 900 mg