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Black Bean Butternut Squash Chili

Maria Steinhauer

black bean

Baby, it’s cold outside...and it’s a great time to eat chili indoors. This black bean butternut squash chili is all beans and vegetables, no meat, so it’s low in fat, but still very beneficial to colon health. Just a half cup of black beans, for example, contains up to 9 grams of fiber, 8 grams of protein and 10 percent of your daily value of iron (varies from brand to brand). All of this is incredible, but it’s the fiber that will keep your colon working properly to eliminate waste from your body.

The vegetables here really contribute to the mission of colon health. The tomatoes, onions and peppers also contain fiber, as well as magnesium-- which can cut your risk of colon cancer— and a good amount of potassium, vitamin A & vitamin C. The butternut squash is also a wonderful source of these vitamins, as well as potassium and magnesium. It also has a little bit of selenium— another mineral that can reduce your cancer risk. And here, the butternut squash adds just the right amount of sweetness to this mildly spicy chili.

So, if you want a chili with a fat content that is next to nothing, this black bean butternut squash chili is what you need. It’s vegetarian (without meat) and, if you want, it could be easily vegan (no animal products) if you exclude the shredded cheese topping.

 

Ingredients: (4-5 servings)

  • 1 cup vegetable broth
  • 4 ½ cups butternut squash (cut into small 1-in. cubes)
  • 3 cans organic black beans (about 5 1/4 cups)
  • ½ cup tomatoes, diced
  • ½ cup onions, diced
  • ½ cup red peppers, diced
  • ½ cup yellow peppers, diced
  • ½ cup medium restaurant-style salsa (or mild)
  • 1 tsp garlic, minced
  • ½ tsp sea salt
  • ⅛ tsp pepper
  • ½ tsp cumin
  • ¼ tsp cayenne pepper
  • ½ tsp paprika
  • shredded cheddar cheese (optional)

Directions:

  1. Pour vegetable broth into a large pot with the cubed butternut squash, black beans (not drained), and salsa. Cover the pot with a lid and bring to a boil. Cook for about 5 to 8 minutes, stirring occasionally, until squash is softened.
  2. Lower heat to medium and add diced red peppers, yellow peppers, onions and tomatoes, as well as the garlic, sea salt, pepper, cumin, cayenne pepper, and paprika. Cook uncovered, stirring occasionally, for another 5 to 8 minutes, or until all of the vegetables are soft.
  3. Serve hot with shredded cheddar cheese on top and blue corn chips on the side.



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