Butternut Squash ChiliPrint

During harvest time, squash is abundant and a wonderful addition to many dishes.

Courtesy of the Canadian Heart & Stroke Foundation: Butternut Squash Chili

INGREDIENTS
  • 1 butternut squash (about 2 1/4 lb/1.125 kg)
  • 1 tbsp (15 mL) canola oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 tbsp (30 mL) chili powder
  • 2 tsp (10 mL) each ground cumin and oregano
  • 1/4 tsp (1 mL) cayenne
  • 1 each red and green bell peppers, chopped
  • 1 can (28 oz/796 mL) tomatoes with juices
  • 1 cup (250 mL) sodium reduced vegetable broth
  • 1/4 cup (60 mL) no salt added tomato paste
  • 1 can (19 oz/540 mL) no salt added chickpeas, drained and rinsed
  • Shredded cheese (optional)
  • Sour cream (optional)

DIRECTIONS
  1. Cut squash in half and peel. Remove seeds and cut into 1 inch (2.5 cm) cubes; set aside.
  2. In a large saucepan, heat oil over medium heat. Cook onion, garlic, chili powder, cumin, oregano and cayenne for about 5 minutes or until softened. Add cubed squash and peppers; stir to coat. Add tomatoes, breaking up with spoon, broth and tomato paste; bring to a boil. Stir in chickpeas and simmer, covered for about 20 minutes or until squash is tender.
  3. Ladle into bowls and serve with a sprinkle of cheese and a dollop of sour cream if desired.

Tip: Substitute pre cut squash for a time saver in the kitchen. Because it is usually in larger chunks be sure to cut them smaller for even cooking. You will need at least 2 packages (400 g each).

NUTRITIONAL INFO
per serving (1 ⅔ cups/400 mL)
  • Calories 250
  • Protein 9 g
  • Total fat 4 g
    Saturated fat .3 g
    Cholesterol 0 mg
  • Carbohydrates 49 g
    Fibre 10 g
    Sugars 12 g
    Added sugars 0 g
  • Sodium 350 mg
  • Potassium 1250 mg