Butternut squash (or pumpkin) chili

Monday, October 24, 2011

I have been having stomach and other issues related to the acid in some foods lately. One of the worst triggers for me has been cooked tomatoes, so I temporarily took a break from them and a few other things to get my stomach back on track. I was actually planning to add tomatoes to this chili but completely forgot and, you know what? We didn't miss them. It turned out great anyway!

My recipe calls for the chili to be simmered on the stove, but it could easily be cooked in a crockpot (slow cooker) instead.

If you're feeling especially festive and Octobery, you could use pumpkin in place of the butternut squash.

Butternut Squash Chili
  • Olive oil
  • 1 small butternut squash, peeled* and finely chopped (a food processor makes finely chopping the squash quick and easy!)
  • 1 large onion, chopped
  • 1 red, yellow, or orange bell pepper, chopped
  • 1 cup celery, chopped
  • 1 cup carrots, chopped
  • 2 cloves of garlic, minced
  • 1 medium zucchini or yellow squash, chopped
  • 1 cup chopped or sliced mushrooms
  • 1 tbsp chili powder
  • 1 1/2 tsp ground cumin
  • 2 cups cooked beans (black, white, kidney, pinto, or a mix. I cooked black and white dry beans, but you can used canned to make this quick.)
  • 4 cups reduced-sodium vegetable broth
  • 1-3 cups of water, if needed to reach desired thickness
  • 3 tbsp lime juice
  • Salt and pepper to taste
*Tip: To peel the squash, cut the bottom off so that it will stand up without tipping then peel it with a vegetable peeler.

  1. If you are using dry beans, soak them overnight then thoroughly cook them before adding them to the chili. Tips for improving the digestibility of beans can be found here.
  2. Heat 2-3 tablespoons of olive oil over medium heat in a large soup pot or Dutch oven. Add the squash, onions, bell peppers, celery, carrots, garlic, zucchini, and mushrooms. Saute until veggies begin to get tender, 10-15 minutes. If you plan to use a crockpot, saute the veggies in a skillet then add them with the ingredients in the steps below to the crockpot.
  3. Add chili powder, cumin, beans, and broth (and water if you need to thin the chili). Bring to a boil then reduce heat to a simmer and cook, partially covered, until veggies are very tender. Add lime juice and season with salt and pepper.
This chili makes a hearty meal when served over a grain like brown rice, quinoa, farro, bulgar, barley, etc.

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