Butternut Squash Chili

• 份量: 10 servings
• 准备时间: 20 minutes
• 总时间: 1 hour

配料

2 TB olive oil

1 whole onion (diced)

3 cloves garlic (chopped)

1 teaspoon sugar

1/2 Tablespoon chili powder

1/2 Tablespoon ground cumin

1 teaspoon ground cinnamon

2 teaspoon oregano

2 teaspoon ground coriander

12 ounces plant based ground beef crumbles or ground turkey.

3 TB tomato paste (about 1/2 of a 6 ounce can)

2 green bell peppers (seeded and chopped)

29 oz fire-roasted tomatoes (with juices)

2 cups vegetable stock

14 ounces black beans (from cans, rinsed well and drained)

1/2 medium butternut squash (peeled/seeded, and cubed into 1/2 inch pieces)

kosher salt and freshly ground black pepper

shredded cheddar cheese for topping (optional)

步骤

Stovetop Instructions:

1. In a large heavy pot or Dutch oven, heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, cinnamon, oregano, and coriander. Stir to combine, 10 seconds.

2. If using ground turkey, Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. Cook until turkey is cooked through.

3. Add tomato paste and stir 30 seconds.

4. Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape bottom of pan while stirring.

5. If using plant based ground beef, add to pot.

6. Bring chili to a simmer; simmer covered for 20 minutes.

7. Add beans and squash. Bring chili back to a simmer and simmer covered another 20 minutes or just until squash is tender but not mushy. Remove from heat.

8. Taste and add additional salt and freshly ground black pepper, if desired. Serve warm, with shredded cheddar if desired.

Crockpot Instructions

1. If using meat, heat oil in pan and brown the meat. After the meat is cooked add to the crock pot.

2. Add Onions, Green Peppers, Garlic, Tomatoes, Tomato Paste, Stock, sugar, chili powder, cumin, cinnamon, oregano, and coriander to crock pot.

3. Cook on low 6-8 hours

4. Two hours before serving, add squash

5. One hour before serving, add beans. If using plant based crumbles, add at this time.

营养

• 卡路里: 427 kcal
• 总脂肪: 5 g
• 饱和脂肪: 1 g
• 不饱和脂肪: 4 g
• 反式脂肪: 0.01 g
• 胆固醇: 26 mg
• 钠: 385 mg
• 总碳水化合物: 68 g
• 膳食纤维: 16 g
• 总糖: 8 g
• 蛋白质: 30 g