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A bowl of black bean chili with winter squash sits at a place setting on a dinner table.

We thank Dawn Tucker for sharing her award-winning recipe with us. If you would like to share a non-copyrighted recipe send a message to the editor.

Nutrition information Serving: 1 3/4 cup
Servings per recipe: 6
Calories: 181
Carbohydrates: 36 grams
Cholesterol: 0 milligrams
Fat: 3 grams (0 saturated fat, 0 trans fats)
Protein: 7 grams
Sodium: 907 milligrams


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Black bean chili with winter squash

This recipe blends the hearty flavors of autumn to warm you up and fill you up. It earned top honors in the Healthy Recipe Contest at Abbott Northwestern Hospital.

Ingredients

1 tablespoon olive oil
1 large onion, chopped (1 1/2 cups)
1 medium yellow bell pepper, diced (1 cup)
3 garlic cloves, minced
2 15-ounce cans of black beans, rinsed and drained
2 cups vegetable broth
1 28-ounce can diced tomatoes
1 4-ounce can diced mild green chilies
1 teaspoon chili powder
1/2 teaspoon chipotle chili powder
1/2 teaspoon oregano
1 medium winter squash (2 pounds)
1/4 teaspoon salt*

Directions

  1. Heat oil in a large pot over medium heat.
  2. Add onion and bell pepper. Cook about 5 minutes, stirring frequently until soft.
  3. Add garlic and cook, stirring for one more minute.
  4. Stir in beans, broth, tomatoes, green chilies, chili powders and oregano.
  5. Simmer for 10 minutes, covered.
  6. Uncover and cook 10 more minutes.
  7. Stir in prepared squash. (See squash preparation directions below.)
  8. Cook 5 minutes.
  9. Stir in salt.*
  10. Serve immediately

Squash preparation directions

  1. Cut squash in half, lengthwise.
  2. Scoop out and discard seeds.
  3. Pierce with fork a few times.
  4. Put in microwave-safe dish with 1/4 inch water.
  5. Cover dish with a microwave-safe glass cover or plastic wrap. (Do not let plastic wrap touch food.)
  6. Microwave on high for 8 minutes or until tender.
  7. Let cool and peel.
  8. Cut into 1/2-inch chunks.

* To make recipe lower sodium, cut out the added salt. Without the additional 1/4 teaspoon, the total sodium will be 810 milligrams per serving.












 

Source: The Penny George™ Institute for Health and Healing - Abbott Northwestern Hospital, Health is Wealth Cookbook

First published: 09/15/2011
Last updated: 01/23/2012

Reviewed by: Allina Health's Patient Education Department