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Butternut Squash and Black Bean Chili with Bulgar

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.27

$1.27 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 super bowl,vegetarian,vegan,dairy-free,healthy,dairy free,lacto ovo vegetarian,vegan side dish American
spoonacular Score:84%

Spoonacular Score: 84%

 

Butternut Squash and Black Bean Chili with Bulgar might be just the American recipe you are searching for. One serving contains 228 calories, 9g of protein, and 3g of fat. For $1.24 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. It can be enjoyed any time, but it is especially good for The Super Bowl. A mixture of butternut squash, mexican oregano, tomatoes, and a handful of other ingredients are all it takes to make this recipe so flavorful. Only a few people made this recipe, and 1 would say it hit the spot. It works best as a soup, and is done in around 45 minutes. It is a good option if you're following a vegan diet. All things considered, we decided this recipe deserves a spoonacular score of 86%. This score is great. Try Black Bean Butternut Squash Chili, Butternut Squash Black Bean Chili, and Black Bean and Butternut Squash Chili for similar recipes.

Ingredients

Servings:
1 TB
1 TB ancho chili powder
ancho chili powder
0.5 cups
0.5 cups bulgur
bulgur
1
1  diced butternut squash
diced butternut squash
2 TB
2 TB chipotle chiles in adobo
chipotle chiles in adobo
2 cups
2 cups cooked black beans
cooked black beans
14 oz
14 oz canned diced fire roasted tomatoes
canned diced fire roasted tomatoes
1 Tbsp
1 Tbsp garlic
garlic
1 tsp
1 tsp ground coriander
ground coriander
1 tsp
1 tsp ground cumin
ground cumin
1 TB
1 TB olive oil
olive oil
1 tsp
1 tsp dried oregano
dried oregano
1
1  red onion
red onion
some
some salt and pepper
salt and pepper
2 cups
2 cups vegetable stock
vegetable stock
1 TB ancho chili powder
1 TB
ancho chili powder
0.5 cups bulgur
0.5 cups
bulgur
1  diced butternut squash
1
diced butternut squash
2 TB chipotle chiles in adobo
2 TB
chipotle chiles in adobo
2 cups cooked black beans
2 cups
cooked black beans
14 oz canned diced fire roasted tomatoes
14 oz
canned diced fire roasted tomatoes
1 Tbsp garlic
1 Tbsp
garlic
1 tsp ground coriander
1 tsp
ground coriander
1 tsp ground cumin
1 tsp
ground cumin
1 TB olive oil
1 TB
olive oil
1 tsp dried oregano
1 tsp
dried oregano
1  red onion
1
red onion
some salt and pepper
some
salt and pepper
2 cups vegetable stock
2 cups
vegetable stock

Equipment

pot
pot
pot
pot


Instructions

  1. -In a large pot, heat the olive oil over a medium-high flame. Add the onion, garlic, chili powder, cumin, coriander & oregano. Sweat until the onions begin the turn translucent.
  2. -Add the black beans, chipotle chiles, butternut squash, tomato and vegetable stock. Season with salt and pepper. Bring the mixture to a simmer and add the bulgar. Allow the chili to cook about 30-40 minutes until the squash is tender and the bulgar to soft. Garnish with your favorite toppings.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.26
Ingredient
1 TB ancho chili powder
½ cups bulgur
1 diced butternut squash
2 TBs chipotle chiles in adobo
2 cups cooked black beans
14 ounces canned diced fire roasted tomatoes
1 tablespoon garlic
1 teaspoon ground coriander
1 teaspoon ground cumin
1 TB olive oil
1 teaspoon dried oregano
1 red onion
2 cups vegetable stock
Price
$0.97
$0.30
$1.65
$0.30
$0.53
$1.28
$0.18
$0.11
$0.13
$0.17
$0.05
$0.37
$1.51
$7.54

Tips

Health Tips

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • Beans freeze well, so don't throw out your leftovers!

Disclaimer

Nutritional Information

Quickview
230 Calories
8g Protein
3g Total Fat
45g Carbs
55% Health Score
Limit These
Calories
230
12%

Fat
3g
5%

  Saturated Fat
0.51g
3%

Carbohydrates
45g
15%

  Sugar
6g
7%

Cholesterol
0.0mg
0%

Sodium
703mg
31%

Get Enough Of These
Protein
8g
18%

Vitamin A
14376IU
288%

Manganese
0.96mg
48%

Fiber
11g
47%

Vitamin C
29mg
36%

Folate
126µg
32%

Magnesium
108mg
27%

Potassium
761mg
22%

Vitamin B1
0.31mg
21%

Iron
3mg
19%

Vitamin E
2mg
18%

Phosphorus
171mg
17%

Vitamin B6
0.34mg
17%

Copper
0.28mg
14%

Vitamin B3
2mg
13%

Calcium
118mg
12%

Vitamin B5
0.8mg
8%

Zinc
1mg
8%

Vitamin B2
0.09mg
6%

Vitamin K
5µg
5%

Selenium
2µg
3%

covered percent of daily need

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