Black Bean Chili with Winter Squash

Mexican Black Bean Chili with Winter Squash Recipe

Region / culture: Mexico | Preparation time: 20 minutes | Cooking time: 30 minutes | Servings: 6 |

Vegan diet

Introduction

This Black Bean Chili with Winter Squash recipe is a hearty, nutritious, and comforting dish perfect for chilly days. Combining the rich flavors of black beans with the sweet, earthy taste of winter squash, this chili is not only delicious but also packed with health benefits. It's a vegetarian dish that will satisfy even the most devout meat eaters, making it a versatile option for family dinners, meal prep, or cozy gatherings.

History

The origins of chili date back to the American Southwest, with variations of the dish being a staple in Tex-Mex cuisine. However, the addition of winter squash is a more modern twist, incorporating elements of vegetarian and health-conscious cooking. This recipe reflects a growing trend towards plant-based diets, showcasing how traditional dishes can be adapted to suit a wider range of dietary preferences while maintaining their core flavors and appeal.

Ingredients

1 medium or 2 small winter squashes (acorn or butternut)
1 tbsp olive oil
1 large onion, chopped
2 to 3 cloves garlic, minced
1 medium green bell pepper, diced
2 x (16 oz (454 g)) cans black beans, drained and rinsed
1 x (28 oz (794 g)) can diced tomatoes
1 x (4 oz (113 g)) can chopped mild green chilis
1 tsp ground cumin
0.5 tsp dried oregano
salt to taste

How to prepare

Cut each squash in half, scoop out the seeds, and place them in a microwave-safe container with 0.25 inches of water.
Cover the container and microwave the squash until tender, allowing 2 to 3 minutes per squash half.
Remove the squash from the microwave and let it cool. Then, peel it and cut it into chunks.
In a large pot, heat oil over medium heat.
Add the onion and cook, stirring often, until it becomes soft, about 5 minutes.
Add the remaining ingredients except for the squash and salt. Mix well and bring it to a boil.
Reduce the heat and simmer gently for 15 minutes.
Stir in the squash and season to taste with salt. Serve it warm.

Variations

For a spicier version, add a diced jalapeño or increase the amount of green chilis. You can also incorporate other vegetables like zucchini or corn for added texture and flavor.

Cooking Tips & Tricks

To maximize flavor, consider roasting the squash in the oven instead of microwaving. This method caramelizes the edges of the squash, adding a depth of flavor that enhances the overall dish. Additionally, for a smoother chili, some of the black beans can be mashed before adding to the pot, thickening the chili naturally without the need for flour or cornstarch.

Serving Suggestions

Serve this chili with a dollop of sour cream or Greek yogurt, a sprinkle of shredded cheese, and a side of cornbread or tortilla chips for a complete meal. For a vegan option, opt for dairy-free sour cream and cheese.

Cooking Techniques

Slow cooking is an excellent alternative method for preparing this chili. After sautéing the onions and garlic, transfer all ingredients to a slow cooker and cook on low for 6-8 hours. This method allows the flavors to meld together beautifully.

Ingredient Substitutions

If winter squash is not available, sweet potatoes make a great substitute. For a non-vegetarian version, ground turkey or beef can be added for extra protein.

Make Ahead Tips

This chili tastes even better the next day, making it a perfect make-ahead meal. Simply prepare as directed, cool, and store in the refrigerator. Reheat on the stove or in the microwave when ready to serve.

Presentation Ideas

Serve the chili in a hollowed-out squash for a festive and eye-catching presentation. Garnish with fresh cilantro and avocado slices for a pop of color and freshness.

Pairing Recommendations

Pair this chili with a light, crisp salad and a glass of medium-bodied red wine, such as a Merlot or a Zinfandel, to complement the rich flavors of the dish.

Storage and Reheating Instructions

Store leftover chili in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. Reheat on the stove over medium heat, adding a little water or broth if the chili has thickened too much.

Nutrition Information

Calories per serving

A serving of this Black Bean Chili with Winter Squash contains approximately 300 calories, making it a filling yet moderate option for those monitoring their calorie intake.

Carbohydrates

This Black Bean Chili with Winter Squash is a good source of complex carbohydrates. Winter squash and black beans both provide a healthy dose of dietary fiber, which is essential for maintaining good digestive health. A serving of this chili offers approximately 45 grams of carbohydrates, with about 15 grams coming from fiber.

Fats

The primary source of fat in this recipe comes from the olive oil used for sautéing. Olive oil is known for its heart-healthy monounsaturated fats. Each serving contains roughly 5 grams of fat, the majority of which are these beneficial fats.

Proteins

Black beans are an excellent source of plant-based protein, making this chili a great option for vegetarians and vegans. Each serving provides about 15 grams of protein, contributing to muscle repair and growth.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the variety of vegetables used. Winter squash is high in vitamins A and C, while black beans provide iron, magnesium, and potassium. Together, they make this chili a nutritional powerhouse.

Alergens

This recipe is free from common allergens such as gluten, dairy, nuts, and soy, making it suitable for individuals with food sensitivities or allergies.

Summary

Overall, this Black Bean Chili with Winter Squash is a well-balanced dish, offering a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a hearty, nutritious option that doesn't compromise on flavor.

Summary

This Black Bean Chili with Winter Squash is a versatile, nutritious, and delicious dish that's perfect for warming up on cold days. With its rich flavors, health benefits, and adaptability to various dietary needs, it's sure to become a favorite in your recipe collection.

How did I get this recipe?

I remember the joy I felt when I first stumbled upon this recipe for Black Bean Chili with Winter Squash. It was a cold winter day, and I was scouring through an old cookbook that I had inherited from my grandmother. As I turned the yellowed pages, a handwritten note fell out, detailing the ingredients and instructions for this hearty and flavorful dish.

The recipe was unlike anything I had ever seen before. It called for a combination of black beans, winter squash, tomatoes, and a blend of spices that promised to warm the soul on even the chilliest of nights. Intrigued, I set out to gather the ingredients and give it a try.

I remember the excitement I felt as I chopped the onions and garlic, the familiar scent filling the kitchen as they sizzled in the hot pan. I added the diced winter squash, watching as it softened and melded with the other ingredients to create a rich and comforting base for the chili.

Next came the black beans, their earthy flavor adding depth to the dish. I stirred in the diced tomatoes and a splash of vegetable broth, allowing the flavors to mingle and develop into a symphony of tastes and textures.

As the chili simmered on the stove, I couldn't help but think back to all the recipes I had collected over the years. Some were passed down from generation to generation, while others were discovered in cookbooks, magazines, and even from friends and neighbors. Each one told a story, a tale of where it came from and the memories it held.

This recipe, in particular, spoke to me in a way that few others had. It was a reminder of the importance of tradition and the power of sharing food with loved ones. I imagined serving it to my own family, watching as their faces lit up with delight at the first spoonful.

Finally, after letting the chili simmer and meld together for what felt like hours, I ladled it into bowls and garnished it with a dollop of sour cream and a sprinkle of fresh cilantro. The colors and aromas were a feast for the senses, and I couldn't wait to dig in.

As I took my first bite, the flavors exploded in my mouth, each ingredient singing its own melody while harmonizing with the others. The sweetness of the winter squash paired perfectly with the earthiness of the black beans, creating a dish that was both comforting and satisfying.

I savored each spoonful, feeling grateful for the serendipitous discovery of this recipe and the joy it had brought me. It was a reminder of the magic that happens in the kitchen, where simple ingredients come together to create something truly special.

And so, as I sat at the table, surrounded by loved ones and enjoying the fruits of my labor, I knew that this recipe would hold a special place in my heart for years to come. It was more than just a dish; it was a memory, a story, and a reminder of the joy that cooking can bring. And for that, I will always be grateful.