This flavorful Butternut Squash Chili is completely vegetarian and an instant comfort food classic.
As fall approaches, the leaves change color, and the air turns crisp with the end of summer. I always feel a bit sad to say goodbye to summer, but once September arrives, my mood inevitably lifts, and I’m ready to embrace the cooler months. Especially when I visit the farmers’ market and spot an abundance of colorful fall produce. The display brings to mind those beautiful food paintings where everything is sumptuously arranged in interesting lighting. The vibrant gourds of varying shapes and sizes always stand out to me the most, and before I know it, I’m inspired to get into the kitchen and spend the whole day cooking.
Around here, fall equals baked goods, all things squash, and plenty of cozy soups, stews, and chili recipes to warm us up as the weather changes.
And what better fall comfort food is there than chili? None at all. I cook chili quite often, and today’s butternut squash chili recipe is a new favorite. This chili is hearty, healthy, and full of flavor, with a heat for good measure.
Is This Butternut Squash Chili Healthy?
Made with whole foods, this butternut squash chili features beans, which are good sources of plant-based protein and complex carbohydrates. Beans are not only satisfying and filling, but they’re also extremely affordable—especially when bought dry. Beans are a dietary staple in all five of the world’s “Blue Zones” where people are said to live longer, healthier lives on average.
Butternut squash is a good source of soluble fiber and vitamin C while tomatoes bring even more vitamin C as well as lycopene.
Serve this chili with a side of brown rice to make the beans a complete protein. No need to worry about your meal lacking protein this way, but if you’d like to add some more, go for lean ground turkey or crumbled tofu. You can also stir in some greens, like a handful of chopped baby spinach or kale.
What Are “Blue Zones?”
What are “Blue Zones,” you may be wondering? They are five regions of the world (Okinawa, Japan; Sardinia, Italy; the Nicoya Peninsula in Costa Rica; Ikaria, Greece; and Loma Linda, California) identified by National Geographic explorer and journalist Dan Buettner. He discovered that the people in these areas live well into their 90s and even 100s. These regions have low rates of illnesses like heart disease and diabetes. In the Blue Zones, people not only move naturally (no gyms necessary!), enjoy meaningful social interaction, and reduce stress by engaging in activities that bring them joy, but they also eat a predominantly plant-based diet that includes whole grains, vegetables, fruit, legumes, nuts, and seeds. This butternut squash chili would likely fit the bill as a Blue Zone-approved, well-rounded, and nutritious meal.
How to Make Ahead And Store
This chili will taste even better the day after it’s made. Once cooled, store it in an airtight container and keep it in the fridge for up to 4 days. It also freezes exceptionally well. Store in a freezer-safe container for up to 3 months. Once thawed, reheat gently, stirring regularly, until piping hot.
Serving Suggestions
Brown rice is really the ultimate pairing for a bowl of chili, but you can also serve it with a thick wedge of cornbread or a hearty slice of sourdough. For a refreshing touch, top it with a spoonful of this zingy Sour Cream Dip.
Ingredients
- 1 tablespoon olive oil
- 3/4 cup onion diced
- 1/2 cup celery sliced
- 1 red pepper chopped
- 1 tablespoon fresh garlic minced
- 3 teaspoons chili powder
- 2 teaspoons paprika
- 1 teaspoon cumin
- 1 teaspoon salt
- 1/2 teaspoon ground coriander (optional but recommended)
- 1/4 teaspoon cayenne pepper
- 1 can black beans (15 ounces) drained and rinsed
- 1 can fire-roasted diced tomatoes (15 ounces)
- 1 can crushed tomatoes (15 ounces)
- 1 cup frozen corn kernels
- 1/3 cup vegetable broth or water
- 2 bay leaves
- 3 cups butternut squash cut into 1/2 inch cubes
- 1/2 cup parsley minced
Instructions
- Heat the oil in a large pot on medium-high heat. Add the onion, celery, pepper, and garlic and cook until they begin to soften, about 3-4 minutes.
- Add the chili powder, paprika, cumin, salt, coriander, and cayenne and cook until fragrant, about 1 minute.
- Add the beans, diced tomatoes, crushed tomatoes, corn, broth or water, and bay leaves and stir. Stir in the squash.
- Bring a boil then cover and reduce the heat to maintain a low simmer. Cook until the squash is tender, about 1 hour. Make sure to stir it every so often.
- Once the squash is soft, remove the bay leaves and stir in the parsley. Serve.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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