Fiery Squash Chili

Elaine Douglas


Healthy, low calorie chili
Nutrients per cup
6 g. protein
1 g. fat
28 g carbs
7 g. fibre
130 calories

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8 cups
10 Min
40 Min
Stove Top


1 c
chopped onion
1 can(s)
28-oz (796 ml) can diced tomatoes
1 can(s)
398 ml (14 oz) can tomato sauce
1 Tbsp
chili powder
1 tsp
each of cinnamon and dried oregano leaves
1/2 tsp
each of cayenne and allspice
3 clove
garlic, minced
4 c
coarsely chopped squash or cubed sweet potato
yellow or green peppers, chopped
1 can(s)
19 oz can black beans, rinsed and drained
1 c
frozen corn or peas
1 c
chopped fresh cilantro or parsley
low fat sour cream (optional)

How to Make Fiery Squash Chili


  • 1In a large, wide saucepan sweat onion in 1 Tablespoon of oil until translucent.
  • 2Add diced tomatoes with tomato sauce, spices and garlic.
  • 3Bring to a boil over high heat, then stir in squash. Reduce heat and simmer uncovered and stirring occasionally, until squash is tender, about 30 min.
  • 4Stir in peppers, beans and frozen corn. Boil, then reduce heat and simmer, stirring often, until peppers are soft, 10 to 15 minutes more.
  • 5Stir in cilantro and spoon into bowls. Top with sour cream.

Printable Recipe Card

About Fiery Squash Chili

Main Ingredient: Beans/Legumes
Regional Style: Canadian
Other Tags: Quick & Easy, For Kids, Healthy
Hashtag: #comfort-food