72 lines
1.8 KiB
Markdown
72 lines
1.8 KiB
Markdown
# Butternut Squash Chili
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Prep time: 25 minutes
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Cook time: 4 hours
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Total time: 4 hours 25 minutes
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Yields: 6 servings
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* 2 tablespoons olive oil
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* 4 cups (1 small) butternut squash, 1cm cubes
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* 1 large onion, chopped
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* 1 medium red bell pepper, diced
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* 4 cloves garlic, minced
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* 2 cups vegetable broth
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* 1 x 15oz can black beans (1/2 cup dried beans, boiled)
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* 1 x 15oz can pinto beans (1/2 cup dried beans, boiled)
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* 1 x 15oz can diced tomatoes
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* 2 tablesponns chili powder
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* 2 tablespoons ground cumin
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* 2 teaspoons smoked paprika
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* 1 teaspoon salt
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* 2 medium avacados, sliced
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* cilantro, chopped
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1. Saute
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Warm oil at medium-high heat in large, oven-safe pot. Add squash and onion. Stir regularly, saute until onions become soft. Reduce head to medium. Add garlic and bell peppers. Continue to cook for 3-4 minutes.
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2. Pre-heat
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Arrange only one rack at the bottom of the oven. Pre-heat to 350 degrees F.
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3. Bake
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Add all remaining ingredients except avocados and cilantro. Mix thoroughly and bring to a boil over medium-high heat. Reduce to medium and cover until oven reaches 350 degrees F. Transfer pot to oven. Bake for 2 hours or until squash is cooked through. Stir 2-3 times. Add water if necessary.
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4. Serve
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Serve 1 1/2 cups per bowl. Garnish with sliced avacado and cilantro.
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## Nutrition information
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Per Serving:
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* 314 calories
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* protein 10.8g
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* carbohydrates 45.8g
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* dietary fiber 15.6g
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* sugars 8g
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* fat 11.8g
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* saturated fat 1.5g
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* vitamin a 12215.2iu
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* vitamin c 68.3mg
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* folate 94.2mcg
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* calcium 160.4mg
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* iron 4.6mg
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* magnesium 111.5mg
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* potassium 1102.7mg
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* sodium 454.1mg
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* thiamin 0.2mg
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Exchanges:
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* 2 fat
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* 2 starch
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* 1 1/2 vegetables
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* 1 lean protein
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