Black Bean Butternut Squash Chili

Black Bean Butternut Squash Chili 

This is a warm, hearty and bowl of chili - full of veg (minus tomatoes). This is always a hit with the family and comes together pretty quickly without too much prep. Plus any meal that they can personalize and add all the good stuff - avocado, chips, sour cream, shredded cheese, hot sauce - the kiddos love. They have also been known to eat a bowl of this at breakfast with a fried egg and hot sauce.

Prep time: 20 minutes                       Cook time: 35 minutes 

Ingredients: 

• 2-3 cups chopped butternut squash - I usually do the long neck of the squash

• 1 medium onion, diced

• 1 large zucchini, diced

• 1 jalapeño pepper, seeded and finely chopped

• 2 TBSP avocado oil

• 1 pounds organic grass-fed ground beef - 20% fat

• ½ teaspoon sea salt

• 1 tsp each of cumin, coriander, paprika and oregano, garlic powder (make sure there are no added starches in your spices)

• 1 tsp of chili powder (use less or leave out if you don’t want any spiciness - make sure there are no added starches in your spice mix)

• 3 cups (or 2 cans drained ) of black beans (we used dried beans, soak overnight, drain and pressure cook)

• Juice of one lime

• 2-3 TBSP chopped cilantro

1 cup water, homemade chicken or veggie broth – I use any of these options and it turns out great

Directions:

1. Heat the avocado oil in a large saucepan.  Add the chopped butternut squash and onions with a sprinkle of sea salt and sauté on medium for 5-8 minutes 

2. Add the jalapeño and chopped zucchini and sauté for another 3-4 minutes.  

3. Add the ground beef and cook on medium heat for another 5 minutes or until the meat is no longer pink.  Stir occasionally and mix in the butternut squash, onions, jalapeño and zucchini.

4. Add all spices and incorporate into the mix and cook for 2 more minutes – you want to “cook” the spices here so they meld into the meat and don’t taste raw.

5. Add 1 cup liquid and cover and cook on low for 20 minutes, stirring every 5 minutes.  If the chili is getting too dry or sticking to the pan, add ¼ cup more liquid. The extra liquid helps with reheating later if you do it ahead of time or if you want a saucier chili to pour over rice or chips (like my non-IBD family members do).  

6. Squeeze in the juice of one lime and chopped cilantro.

7. Taste and adjust for seasonings, particularly salt, if needed.  Serve immediately with all your favorite toppings!