Roasted Butternut Squash & Black Bean Chili
This hearty and vibrant Roasted Butternut Squash & Black Bean Chili combines the natural sweetness of roasted butternut squash with the richness of black beans and the freshness of red bell pepper and cilantro. Adapted from a beloved recipe by Kalyn Denny, this dish is not only perfect for those following the South Beach Diet but is also a comforting staple for anyone looking for low-sugar, nutritious meals. The soup is elevated with a kick from jalapeño sauce and finished off with garnishes of low-fat sour cream or Greek yogurt, lime wedges, and crunchy tortilla chips for a delightful contrast in textures. This is a filling dish that can be enjoyed as a main course and is sure to convert even the most skeptical squash enthusiasts into fans!
6-8
Servings
150
Calories
16
Ingredients
Ingredients
butternut squash
1 (large (about 1.5 lbs), cut in half and seeds scooped out)
salt
to taste
black pepper
to taste (freshly ground)
olive oil
2 teaspoons
onions
2 cups (finely chopped)
celery
2 cups (finely chopped)
garlic cloves
6 (finely minced (about 1 tablespoon))
vegetable stock
6 cups (or more, if desired for thinner soup)
ground cumin
2 teaspoons (or more, to taste)
black beans
2 cups (rinsed and drained)
red bell pepper
1 medium (chopped small)
cilantro
1/2 cup (chopped (plus more for garnish if desired))
Tabasco jalapeño sauce
1-2 tablespoons (or other jalapeño hot sauce of choice)
low-fat sour cream or plain Greek yogurt
to garnish
lime wedge
1 (optional, for serving)
tortilla chips
to serve (optional)
Instructions
1
Preheat your oven to 400°F (200°C). Cut the butternut squash in half lengthwise and scoop out the seeds using a sharp spoon. Season the insides of the squash with salt and freshly ground black pepper, then place them cut-side down on a baking sheet. Roast the squash in the preheated oven for 50-60 minutes, or until it is tender and easily pierced with a fork. Remove from the oven and allow to cool slightly.
2
While the squash is roasting, prepare the vegetables. Finely chop the onions and celery, and mince the garlic cloves. In a large non-stick soup pot, heat the olive oil over medium heat. Add the chopped onions and celery, sautéing for about 7 minutes until they are soft and translucent. Stir in the minced garlic and cook for an additional 2-3 minutes until fragrant.
3
Pour in 2 cups of the vegetable broth and let the mixture simmer for about 10 minutes to allow the flavors to meld.
4
Once the roasted squash has cooled enough to handle, scoop out the flesh and add it to the soup pot along with the remaining 4 cups of vegetable broth and ground cumin. Stir well and let the mixture simmer on low heat for 20 minutes, allowing it to combine thoroughly. Use an immersion blender to puree the soup until smooth and creamy, adjusting the consistency with more broth if desired.
5
While the soup simmers, rinse the black beans under cold water and let them drain. Chop the cilantro and dice the red bell pepper. After pureeing the soup, stir in the black beans, red bell pepper, and chopped cilantro. Continue to simmer for another 15-20 minutes, adding more stock if you'd like a thinner consistency.
6
Finally, taste the soup and stir in the Tabasco jalapeño sauce according to your preferred spice level. Serve hot, garnished with a dollop of low-fat sour cream or Greek yogurt, a squeeze of fresh lime juice, and a side of tortilla chips for added crunch.
Nutrition Information
2.5
Fat
25
Carbs
7.5
Protein
5
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Roasted Butternut Squash & Black Bean Chili?
It is a hearty and vibrant soup that combines sweet roasted butternut squash with rich black beans, red bell pepper, and fresh cilantro.
How many servings does this recipe provide?
This recipe makes approximately 6 to 8 servings.
What is the recommended roasting temperature for the squash?
The oven should be preheated to 400°F (200°C) for roasting the squash.
How long do I need to roast the butternut squash?
Roast the squash for 50-60 minutes until it is tender and easily pierced with a fork.
Is this recipe suitable for the South Beach Diet?
Yes, this dish is adapted from a Kalyn Denny recipe specifically suited for the South Beach Diet.
Is the chili vegetarian?
Yes, it is tagged as a vegetarian dish and uses vegetable stock as its base.
Is this recipe gluten-free?
Yes, the recipe is naturally gluten-free, provided your vegetable stock and optional tortilla chips are certified gluten-free.
How many calories are in a serving?
Each serving contains approximately 150 calories.
What is the protein content per serving?
There are 7.5 grams of protein in each serving.
How much fat is in this chili?
This is a low-fat meal with only 2.5 grams of fat per serving.
What is the fiber content of this dish?
Each serving provides 5 grams of dietary fiber.
How many carbohydrates are in one serving?
There are 25 grams of carbohydrates per serving.
What size butternut squash should I use?
A large butternut squash weighing approximately 1.5 lbs is recommended.
How many garlic cloves are needed?
The recipe calls for 6 garlic cloves, finely minced.
How much vegetable stock is required?
The recipe uses 6 cups of vegetable stock, plus more if you prefer a thinner consistency.
What spices are used for seasoning?
The chili is seasoned with 2 teaspoons of ground cumin, salt, and freshly ground black pepper.
What kind of beans are used in this recipe?
The recipe uses 2 cups of rinsed and drained black beans.
When should I add the red bell pepper?
The diced red bell pepper is added to the pot after the soup base has been pureed.
What type of hot sauce is suggested?
The recipe suggests 1-2 tablespoons of Tabasco jalapeño sauce or your preferred jalapeño hot sauce.
What are the recommended garnishes?
You can garnish the chili with low-fat sour cream or Greek yogurt, lime wedges, cilantro, and tortilla chips.
Can I use an immersion blender?
Yes, an immersion blender is used to puree the roasted squash and broth mixture until smooth.
Do I need to peel the squash before roasting?
No, you roast the squash in its skin and scoop out the flesh after it has cooled slightly.
How long should I sauté the onions and celery?
Sauté the onions and celery in olive oil for about 7 minutes until they are soft and translucent.
Can I substitute Greek yogurt for sour cream?
Yes, plain Greek yogurt is a great low-fat alternative for garnishing this dish.
Are tortilla chips required for this recipe?
No, tortilla chips are optional but recommended for adding a crunchy texture.
Is this chili spicy?
It has a mild kick from the jalapeño sauce, which you can adjust based on your spice preference.
How much cilantro is added to the soup?
1/2 cup of chopped cilantro is stirred into the soup, with more available for garnish.
Is this dish considered comfort food?
Yes, it is described as a comforting and filling staple for those seeking nutritious meals.
How long does the soup simmer after adding the beans?
The soup should simmer for an additional 15-20 minutes after adding the beans and peppers.
Can this be served as a main course?
Yes, it is a filling and nutritious dish suitable to be served as a main course.