Dietitian Approved: Emily's Famous Butternut Squash Chili
Dive into one of Emily's most requested recipes, a hearty and healthy butternut squash chili the whole family will love!
Ingredients:
2 tbsp extra virgin olive oil
1 medium red onion, chopped
2 red bell peppers, chopped
1 butternut squash, peeled and cubed
4 garlic cloves, pressed or minced
2 tbsp chili powder
1 tbsp chopped chipotle pepper in adobo sauce
1 tsp ground cumin
¼ tsp ground cinnamon
1 bay leaf
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) red kidney beans, rinsed and drained
1 small can (14 oz) diced tomatoes, including the liquid
2 cups no-salt-added vegetable broth
1 can (5.5 oz) tomato paste
Garnish: avocado slices, cilantro
Directions:
In a large stockpot over medium heat, warm the olive oil until shimmering. Add the onion, bell pepper and butternut squash and cook, stirring occasionally, until the onions turn translucent.
Turn the heat down to medium-low and add the garlic, chili powder, chopped chipotle pepper, cumin and cinnamon. Cook, stirring constantly, until fragrant, about 30 seconds.
Add the bay leaf, beans, tomatoes and their juices, broth and tomato paste. Stir to combine and cover for about 1 hour, stirring occasionally.
You’ll know your chili is done when the butternut squash is nice and tender and the liquid has reduced a bit, producing a thicker chili consistency. Remove the bay leaf.
Serve the chili topped with avocado slices, cilantro or any garnish of choice. Enjoy!
Butternut Squash, the Pumpkin Alternative
More than likely when you order slice of pumpkin pie or pumpkin spice latte it's not made with the cute little sugar pumpkins you may think. Let's talk about this and make some pumpkin recipes with the true star, Butternut Squash.
Pumpkin (Butternut Squash) Pie
2 cups squash puree
1 1/4 c Whole Milk, Half and Half or Cream
2 large eggs
3/4 cup brown or white sugar
1 1/2 tsp pumpkin pie spice
1/2 tsp vanilla extract
1/2 tsp salt
Blend my using mixer or blender and pour into prepared pie crust. Bake 400 degrees for hour.
Pumpkin (Butternut Squash) Black Bean Chili
1 tsp olive or avacado oil
1 onion, diced
2 bell peppers, diced
2- 15 oz. cans of diced tomatoes
3 cups black beans
4 tsp chili powder - more or less to taste
2 tsp cumin
1 tsp red pepper flakes
1 tsp black pepper
2 cups mashed or cubed cooked squash
6 cloves garlic, minced
Heat a 4-quart pot over medium-high heat. Add the oil, onion, and bell peppers. Sauté the onion and bell peppers for 3-5 minutes or just until beginning to brown and the onions begin to turn translucent.
Add the tomato and the black beans (do not drain the liquid) and bring to a simmer.
Add the spices and stir to combine. Stir occasionally, scraping the bottom of the pan to ensure nothing is sticking to the bottom.
Add the pumpkin puree, and garlic. Stir to combine. Simmer an additional 5 minutes
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Vegan Black Bean & Butternut Squash Soup Recipe
Amazing Black Bean & Butternut Squash Soup Recipe
For those who generally squash suggestions of soup for dinner, give this one a try. If you are not a fan of either black beans or squash, like me, give this one a shot; truly delicious.
BLACK BEAN AND BUTTERNUT SQUASH SOUP RECIPE;
For the Butternut Squash Soup:
3 T. butter
1 onion, diced (about 1 ¼ cups)
1 lg. carrot, diced
1 Butternut squash (diced into @ 3 cups)
1 (15 oz. can chicken broth)
¼ cup honey
1 T. brown sugar
¼ tsp. ground cinnamon
¼ tsp. allspice
4 oz. cream cheese, or more as desired
Melt the butter in a large pot over medium –low heat. Add the onion and carrot. Cook until the onion is tender – about 4-6 minutes. Add the diced squash, chicken broth and some water to cover squash by 3 inches. Simmer, uncovered, until the squash and carrots are fork tender, about 30 minutes.
Stir in the honey, brown sugar, cinnamon and allspice and cream cheese and simmer until cheese is melted. Remove from heat and let cool for 10 minutes. With an immersion blender (or regular blender), puree the soup until smooth. (Thin the soup with a little water, if necessary). If using a blender, put soup back into pot and simmer until ready to serve. Season with salt to taste.
For the Black Bean Soup:
1or 2 chipotle chilies in adobe sauce
3 cups drained canned black beans, well rinsed.*
1 cup water, or more as needed
¼ tsp. dried oregano, preferably Mexican
¼ tsp. chipotle chili pepper
¼ tsp. ground cumin
1 tsp. garlic salt
In blender, puree all of the ingredients until smooth. Thin with a little water as necessary. Bring the soup to a simmer in a medium saucepan over medium heat. Season with salt, to taste. Reduce the heat to low and keep the soup hot until ready to serve.
To Serve the Soup:
Simultaneously, ladle equal amounts of the two soups side by side into a heated soup bowl and serve immediately. If desired, dollop with a little sour cream and cilantro leaves.
* (I make my own black beans by soaking overnight, covered in water, 1 ½ cups of dried black beans. Rinse beans and place in medium pot, covered with water, covered with lid, to simmer with a little bit of onion for about an hour, or until tender. Do not salt the beans. Keep the water the beans cooked in to use for the water in the recipe).
Mexican Spice Mix
4T. Ground Achote pepper or Turmeric (I used Turmeric)
4T. Ground Cumin
4T. Ground Coriander
4T. Granulated Garlic
4T. Granulated Onion
4T. Himilayan pink salt
2T. Ground Pepper
2T. Ground Oregano
4T. Chili Powder if using for taco seasoning
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Butternut Squash Soup Recipe with Kale
This hearty Butternut Squash + Kale Chili is healthy comfort food at it's best. Add this to your weekend meal prep for an easy and delicious weeknight dinner (or lunch).
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BUTTERNUT SQUASH + KALE CHILI
1 large onion, chopped
4 cloves of garlic, chopped
2 bell peppers (1 red & 1 green), chopped
½-1 jalapeno, diced
4 cups of butternut squash cut into 1-inch chunks
3-15oz cans of beans, rinsed and drained (I used black, pinto, and kidney beans)
1 bunch of cilantro, chopped
1 tbsp of curry powder
2 tbsp of chili powder
1 tbsp of cumin
1 15 oz can of diced tomatoes
4 cups of veggie broth
1 bunch of kale, stemmed and chopped
2 tsp of olive oil
Salt and pepper to taste
DIRECTIONS:
Heat olive oil in a large pot over medium heat. Once heated, stir in onions, jalapeno and garlic along with a pinch of salt. Allow to cook for about two minutes or so.
Stir in bell peppers and cook another two minutes. Add squash, curry, chili powder, and cumin and give everything a good stir.
Add beans, tomatoes, and broth. Turn heat to high and bring everything to a boil. Once boiling, reduce to a simmer and cook until the butternut squash is tender, about 10-15 minutes.
Add kale to the pot and cover for about 5 minutes or until it wilts down. Give everything one last stir… taste it… does it need anything else?? If not finish it with some chopped cilantro and enjoy!!
Calories: 301; Total Fat: 2.9g; Saturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 390mg; Carbohydrate: 57g; Dietary Fiber: 12.1g; Sugars: 5.4g; Protein: 15.7g
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VEGETARIAN CHILI | a healthy, one-pot vegetarian recipe you'll love!
This is everything a vegetarian chili should be with warming spices and aromatics, good-for-you vegetables, hearty beans, and whirls of comfort with every bite. It's truly a sensational dinner idea loved by vegetarian and non-vegetarians alike!
With the combination of diced vegetables, three different types of beans, and a smoky, rich broth, you won't even realize there's no meat involved. Now that's the beauty of plant-based, vegan, and vegetarian recipes.
It's easy, budget-friendly, healthy, perfect for meal prep, and a great one-pot meal! I can't wait to see you make it!
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► TIMESTAMPS:
00:00 Intro
00:35 Slice and dice the vegetables
03:46 Drain and rinse the canned beans
04:19 Saute the vegetables in a pot
04:50 Add the garlic and spices
05:22 Add beans, diced tomatoes, diced green chilies, vegetable broth, and bay leaf
06:09 Simmer for 30 minutes
07:10 Serve and garnish
07:43 Taste test
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If I Could Only Make ONE Dish for guests
You are going to LOVE this vegan coconut chickpea curry
Curry has been a staple in my life and while I grew up with Jamaican curry dishes, as an adult I've grown to love curries of all backgrounds. This is a combination of a few cultural inspirations that I've thrown together into something my family loves to eat, especially when making it with some homemade naan.
It's fairly easy to make even though it looks like a lot of ingredients and I'm sure you'll love it.
Give it a try and let me know what you think!
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★Recipe ★
????
Timestamps:
00:00 How to Make Vegan Coconut Chickpea Curry
3:50 Vegan Coconut Chickpea Curry Finished
4:02 Why I love curry
5:24 Why so many seasonings in curry
5:59 What curry to buy from the store
7:22 What else can I add to the dish
8:01 Tomato paste can vs tube
8:20 How to swap coconut milk
9:55 Merch launch announcement
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