Butternut squash chili

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

Recipe and photo provided by CanolaEatWell.com
250 cal Serves 6
Prep time 0h 20m
Cook time 0h 25m
Total time 0h 45m
Butternut squash chili

Ingredients

Directions

  1. Step 1

    Cut squash in half and peel. Remove seeds and cut into 1 inch (2.5 cm) cubes; set aside.

  2. Step 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. Step 3

    Ladle into bowls and serve with a sprinkle of cheese and a dollop of sour cream if desired.

Tips

  • 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 information

Per serving (1 ⅔ cups / 400 mL)

Calories
250
Protein
9 g
Sodium
250 mg
Potassium
1250 mg
Total fat
4 g
Saturated fat
.3 g
Cholesterol
0 mg
Carbohydrates
49 g
Fibre
10 g
Sugars
12 g
Added sugars
0 g

Favourite recipes

Oatmeal chococranberry cookies in a mason jar beside a cookie and glass of milk
Desserts and baked goods

Oatmeal choco cranberry cookies

In these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberries on kitchen counter
Breakfast

Muesli muffins with almonds and cranberries

Whole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot frites
Poultry

Turkey burger casserole with parsnip and carrot frites

This casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Roasted red pepper, squash, sweet potato, carrot and cauliflower in a casserole dish
Side dishes

Maple roasted vegetables

Delectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Two Wild rice and apple stuffed acorn squash halves
Side dishes

Wild rice and apple stuffed acorn squash

The sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Chicken tortellini pasta salad on a blue serving platter with bowl of cherry tomatoes, dressing and a basil sprig on the side.
Soups and salads

Mediterranean tortellini pasta salad

Watch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6
Winter vegetable pork ragout
Meat

Winter vegetable pork ragout

A comforting meal on a cool evening that warms the kitchen and smells delicious as it simmers.
Prep: 5 mins 170 cal Serves 10