Black Bean and Squash Chili
Fuel your body with this Black Bean and Squash Chili, a protein-rich blend bursting with fiber, vitamins, and minerals—a nutritious twist on a classic comfort food favorite.
Ingredients
- 1 medium winter squash (acorn, buttercup, butternut, delicata, pie pumpkin)
- 2 (14 ½ ounce) can diced tomatoes
- 2 (15 ½ ounce) can black beans
- 4 cups low sodium broth (chicken or vegetable)
- 2 tablespoons tomato paste
- 1 to 3 tablespoons chili powder or to taste
- 1 teaspoon cumin
Instructions
- Clean the kitchen area and wash hands with soap and water.
- Scrub winter squash with a clean vegetable brush under cold running water.
- Peel, cut the squash in half, scoop out the seeds, and cut the squash into ½-inch pieces. Tip for easier peeling: Pierce and cut the ends off of the squash, place on a microwave safe plate, microwave on high for 1 to 2 minutes, and let it cool before peeling.
- Open diced tomato cans, do not drain the liquid. Set aside.
- Open black bean cans, drain and rinse. Set aside.
- Combine all ingredients in a large pot and place the pot cover on.
- Bring the liquid to a boil, then reduce the heat to a simmer. A simmer is when the rapid bubbling stops and only small bubbles remain. Maintain this gentle heat for 20 to 25 minutes, stirring occasionally.
- Cook until the internal temperature reaches 165°F on a food thermometer.
Storage
- For safety, refrigerate any leftovers in an airtight container as soon as possible, or within 2 hours.
- Use leftovers within 4 days and reheat to 165˚F before consuming.
- Leftovers can also be frozen in freezer-grade containers or bags and used within 3 to 4 months for best quality.
Video
Notes
- Dry beans can be substituted for canned beans. Be sure to soak and cook dry beans before using.
- For more information about food and beverage storage, go to the FoodKeeper Website or App (FoodSafety.gov).
