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fiery squash chili

BreadandSoupLady avatar
Recipe by
Elaine Douglas
@BreadandSoupLady
Vancouver, BC

Healthy, low calorie chili Nutrients per cup 6 g. protein 1 g. fat 28 g carbs 7 g. fibre 130 calories

yield 8 cups
prep time 10 Min
cook time 40 Min
method Stove Top

Ingredients For fiery squash chili

  • 1 c
    chopped onion
  • 1 can
    28-oz (796 ml) can diced tomatoes
  • 1 can
    398 ml (14 oz) can tomato sauce
  • 1 Tbsp
    chili powder (less if you don't like heat)
  • 1 tsp
    each of cinnamon and dried oregano leaves
  • 1/2 tsp
    each of cayenne and allspice
  • 3 clove
    garlic, minced
  • 4 c
    coarsely chopped squash or cubed sweet potato
  • 2
    yellow or green peppers, chopped
  • 1 can
    19 oz can black beans, rinsed and drained
  • 1 c
    frozen corn or peas
  • 1 c
    chopped fresh cilantro or parsley or spinach
  • low fat sour cream (optional)

How To Make fiery squash chili

  • 1
    In a large, wide saucepan sweat onion in 1 Tablespoon of oil until translucent.
  • 2
    Add diced tomatoes with tomato sauce, spices and garlic.
  • 3
    Bring to a boil over high heat, then stir in squash. Reduce heat and simmer uncovered and stirring occasionally, until squash is tender, about 30 min.
  • 4
    Stir in peppers, beans and frozen corn. Boil, then reduce heat and simmer, stirring often, until peppers are soft, 10 to 15 minutes more.
  • 5
    Stir in cilantro and spoon into bowls. Top with sour cream.
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