Recipe Squash and kidney Beans
Chef Clara
Discover this delicious recipe squash and kidney beans for a hearty, flavorful chili that’s perfect for cozy meals and easy meal prep!
Prep Time 15 minutes mins
Cook Time 45 minutes mins
Total Time 1 hour hr
Course Dinner
Cuisine American, Comfort Food
Servings 4 Servings
Calories 350 kcal
- 1 medium butternut squash peeled and diced
- 1 can 15 oz kidney beans, drained and rinsed
- 1 can 15 oz diced tomatoes
- 1 medium onion chopped
- 2 cloves garlic minced
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp chili powder optional
- Salt and pepper to taste
- Fresh cilantro for garnish
- Lime wedges optional, for garnish
Step 1: Sauté the Onions and Garlic
Heat a large pot or Dutch oven over medium heat and add a bit of olive oil. Once the oil is hot, toss in your chopped onions and sauté for about 4-5 minutes, until they become soft and translucent.
Add in the minced garlic and cook for another 1-2 minutes until fragrant. This step builds the savory foundation for your chili!
Step 2: Add the Spices
Stir in your chili powder, cumin, paprika, and a pinch of cayenne pepper if you like a little kick. Let the spices toast in the oil for about 30 seconds—this will release their natural oils and flavors, enhancing the depth of your chili.
Step 3: Toss in the Squash and Tomatoes
Now, add the diced butternut squash and give everything a good stir. The squash will soften as it cooks, adding a nice creamy texture to the chili.
Pour in the diced tomatoes (along with their juices) and stir to combine. The tomatoes will form the base of your chili sauce, blending beautifully with the squash and spices.
Step 4: Add the Beans and Broth
Stir in your kidney beans and pour in the vegetable broth (or chicken broth if you're not vegetarian). Give everything another good mix.
Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot. Let it simmer for about 25-30 minutes, or until the squash is tender and the flavors have melded together.
Step 5: Adjust Seasoning & Serve
Taste your chili and adjust the seasoning to your liking. If you want more heat, add a pinch of chili flakes or hot sauce. If you prefer a sweeter flavor, add a drizzle of maple syrup or a spoonful of brown sugar.
Once the squash is tender and the flavors are balanced, serve up your chili hot!
Garnish & Enjoy
Nutrition Information (Per Serving):
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Protein: 15g
- Carbohydrates: 52g
- Sodium: 480mg
- Cholesterol: 0mg
- Vitamin A: 90% DV
- Vitamin C: 35% DV
- Calcium: 6% DV
- Iron: 15% DV
Keyword Healthy Chili, Plant-Based Chili, Squash and Kidney Bean Chili