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)


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.

About this Recipe

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