Chili with butternut squash
This comforting stew is easy to make and a delicious mix of meat, veggies and beans with a tasty spiced tomato base.
Servings: 4 or more
Calories: 539kcal
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Ingredients
- 2 cups butternut squash approx, peeled and deseeded volume/weight
- 1 small onion
- 1 red pepper (optional)
- 2 cloves garlic
- 1 tablespoon olive oil
- 1 lb ground beef (beef mince) or can use ground turkey/turkey mince
- ½ tablespoon chili powder or more/less to taste
- ½ tablespoon ground cumin
- ½ tablespoon smoked paprika
- 1 teaspoon oregano
- 1 tablespoon tomato paste
- ½ teaspoon salt or more/less to taste
- ½ teaspoon pepper or more/less to taste
- 14 oz fire roasted tomatoes (14oz is one can/tin), also use juice
- 1 cup stock beef, chicken or vegetable stock/broth
- 14 oz black beans (14oz is one can/tin), drained and rinsed
Instructions
- Peel and deseed the squash and cut into approximately ½ inch (1.5cm) dice. Dice the onion and pepper, if using, and finely dice the garlic.
- Warm the oil in a heavy pot or Dutch oven over a medium heat then add the onion. Cook for a few minutes until it is softening and starting to go translucent. If it starts to brown, reduce the heat and/or add a little extra oil, as needed
- Add the garlic, cook a minute more then push onions to one side and add the ground meat. Break up the meat as you brown it all over so it is cooked through and no raw color remains. Mix the onions in as you turn the meat to brown it.
- Depending on how lean the meat is, drain off excess fat (a little is fine but drain if there seems a lot). Add the chili, cumin, paprika, oregano, tomato paste and salt and pepper and mix through.
- Add the bell pepper, if using, squash, tomatoes, stock and beans. Stir to mix then bring to a simmer. Once simmering, press the squash under the liquid to help it cook, cover and reduce the heat to keep at a steady simmer. Cook for approximately 15 - 20 minutes until the squash is tender.
- Serve as it is, or over rice, with your favorite toppings such as grated cheddar cheese, sour cream, slices of red onion.
Video
Nutrition
Calories: 539kcal | Carbohydrates: 44g | Protein: 31g | Fat: 27g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 819mg | Potassium: 1107mg | Fiber: 13g | Sugar: 7g | Vitamin A: 9830IU | Vitamin C: 58mg | Calcium: 143mg | Iron: 7mg
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