Hearty Black Bean Chili with Butternut Squash and Swiss Chard
This nutritious and hearty Black Bean Chili with Butternut Squash and Swiss Chard is a delightful fusion of flavors and textures, perfect for any time of the year. Inspired by a recipe from my nutritionist, this chili features wholesome ingredients like tender butternut squash, earthy black beans, and vibrant Swiss chard. Feel free to adjust the amount of Swiss chard based on your taste preferences - I often use double the amount for a more vibrant green. Serve it hot, garnished with fresh cilantro or red onion for an extra pop of flavor. This dish not only warms you up but also nourishes your body with essential vitamins and minerals.
N/A
Servings
133
Calories
11
Ingredients
Ingredients
olive oil
2 tablespoons (none)
chopped onions
1 1/2 cups (chopped)
garlic cloves
3 (chopped)
butternut squash
2 1/2 cups (peeled and cut into 1/2 inch pieces)
chili powder
2 tablespoons (none)
cinnamon
1-2 teaspoons (none)
ground cumin
2 teaspoons (none)
black beans
3 (15 ounce) cans (rinsed and drained)
vegetable broth
2 1/2 cups (none)
diced tomatoes
1 (14 1/2 ounce) can (with juice)
swiss chard leaves
3 cups (coarsely chopped)
Instructions
1
In a large heavy pot, heat the olive oil over medium-high heat.
2
Add the chopped onions and minced garlic, sautéing until they become tender and golden, approximately 8-9 minutes.
3
Stir in the butternut squash and sauté for an additional 2 minutes until slightly softened.
4
Add the chili powder, cinnamon, and cumin to the pot, mixing well to combine the spices with the vegetables.
5
Incorporate the rinsed and drained black beans, vegetable broth, and diced tomatoes with their juices. Bring the mixture to a boil.
6
Once boiling, reduce the heat to low and let it simmer uncovered until the butternut squash is tender, about 15 minutes.
7
Stir in the coarsely chopped Swiss chard, simmering for another 3-4 minutes until the chard is tender but still bright green.
8
Season the chili to taste with salt and pepper. Ladle into bowls and serve, optionally garnished with chopped cilantro or red onion.
Nutrition Information
3.3g
Fat
20g
Carbs
5.8g
Protein
5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
Hearty Black Bean Chili with Butternut Squash and Swiss Chard.
Is this recipe suitable for vegetarians?
Yes, this recipe is vegetarian and vegan-friendly as it uses vegetable broth and plant-based ingredients.
Is this chili gluten-free?
Yes, based on the ingredients list, this recipe is gluten-free.
How many calories are in a serving?
There are 133 calories per serving.
What is the protein content of this dish?
Each serving contains 5.8g of protein.
How much fiber is in this chili?
This recipe provides 5g of fiber per serving.
What are the total carbohydrates per serving?
There are 20g of carbohydrates per serving.
How much fat does this recipe contain?
The recipe contains 3.3g of fat per serving.
What type of oil is used for sautéing?
The recipe uses 2 tablespoons of olive oil.
How much garlic is required?
The recipe calls for 3 garlic cloves, minced.
What size should I cut the butternut squash?
The butternut squash should be peeled and cut into 1/2 inch pieces.
How many cans of black beans do I need?
You will need three 15-ounce cans of black beans.
Should the black beans be drained?
Yes, the black beans should be rinsed and drained before adding them to the pot.
Do I include the juice from the diced tomatoes?
Yes, use one 14 1/2 ounce can of diced tomatoes with their juices.
What spices are used in this chili?
The spices used are 2 tablespoons of chili powder, 1-2 teaspoons of cinnamon, and 2 teaspoons of ground cumin.
How much Swiss chard is included?
The recipe calls for 3 cups of coarsely chopped Swiss chard leaves.
Can I add extra Swiss chard?
Yes, the author often uses double the amount of Swiss chard for a more vibrant green color.
How long should I sauté the onions and garlic?
Sauté them for approximately 8-9 minutes until they are tender and golden.
How long does the butternut squash need to simmer?
The squash should simmer for about 15 minutes until it is tender.
How long does it take to cook the Swiss chard?
The Swiss chard takes 3-4 minutes to simmer until tender but still bright green.
What type of pot is recommended?
A large heavy pot is recommended for cooking this chili.
How much vegetable broth is required?
The recipe requires 2 1/2 cups of vegetable broth.
What are the suggested garnishes for this dish?
You can garnish the chili with fresh chopped cilantro or red onion.
How much onion is used?
The recipe uses 1 1/2 cups of chopped onions.
Is there any sugar or cholesterol in this recipe?
According to the nutrition data provided, both sugar and cholesterol are not listed or are negligible.
What is the texture of the Swiss chard after cooking?
The Swiss chard should be tender but still retain a bright green color.
Does this recipe use ground cumin?
Yes, it uses 2 teaspoons of ground cumin.
How many ingredients are in this recipe?
There are a total of 11 ingredients.
What was the inspiration for this recipe?
The recipe was inspired by a nutritionist's version of a healthy chili.
How do you finish the seasoning of the dish?
Season the chili to taste with salt and pepper before serving.