Black Bean Chili

Comforting and satiating, this delicious chili will bring warmth to your body and soul. It’s also a fantastic choice to serve to family and friends for a hearty meal. This chili is oil-free and can even be fat-free if you skip the avocado. You can serve it alone or with cauliflower rice, millet, quinoa, brown rice, or with Medical Medium Potato Tortillas.

Winter squashes (including kabocha, acorn, delicata, and butternut) are loaded with nutrients that our livers can easily store. High in carotenoids that protect liver cells from damage. The glucose in winter squash can stabilize the liver, allowing blood sugar to stabilize overall in the body.

Black Bean Chili

Ingredients:

• 2 cups chopped onions
• 3 garlic cloves, minced
• 4 cups diced butternut squash, diced
• 1 tbsp chilli powder
• 1 tsp dried oregano
• 1.5 tsp ground cumin
• 1 tsp ground coriander
• 1/4 tsp smoked paprika
• 1/2 tsp cayenne pepper (optional)
• 3 cups cooked black beans or 1 cup dried black beans, soaked overnight
• 1 1/2 cups jarred diced tomatoes or 1.2 pounds fresh tomatoes
• 2 tbsp tomato paste
• 1 1/2 cups water, plus more as needed
• Sea salt, to taste (optional)
• 1/4 cup fresh cilantro, to serve
• 1/4 cup green onions, to serve
• 1 large Hass avocado, sliced, to serve (optional)
• 2-4 lime wedges, to serve

Directions:

If using dried black beans (soaked overnight), drain the beans, transfer to a pot and cover with fresh water. Place the pot on high heat and bring the to a boil, then lower to a simmer and cook, covered, for about 2 hours or until the beans are tender. Once the beans are cooked, drain them and set aside to use in the recipe.

If using fresh tomatoes, bring a large pot of water to a boil and carefully drop in the tomatoes. Boil for 2 minutes, then place tomatoes in ice water. Drain the water. Place the tomatoes on a chopping board, peel off the skin and cut in half to remove the core. Dice into small pieces. Add the tomatoes to a medium-sized saucepan and bring to a boil, then lower the heat to a simmer and and cook for 10 minutes until the tomatoes are soft. Remove from heat and set aside.

To make the chili, place a large pot over medium heat. Add the onions and cook until translucent, about 4-5 minutes. Add a bit of water if the onion starts sticking to the base.

Add the garlic and butternut squash and sauté until the garlic is fragrant and the butternut squash is just becoming tender, about 8-10 minutes.

Add in the chilli powder, dried oregano, ground cumin, ground coriander, smoked paprika and cayenne (if using). Stir until the spices become fragrant, about 1-2 minutes.

Add the beans, diced tomatoes, tomato paste, and water. Cook, stirring occasionally, until the butternut squash is tender, about 30-35 minutes. Add more water if needed to reach desired consistency. Season with salt to taste.

Serve with fresh cilantro, green onions, avocado slices, and a lime wedge.

Makes 4-6 servings

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This item posted: 11-Apr-2022