Foodie Friday

Image source: Tufts University Health and Nutrition Letter

Healthy Recipe of the Week

Vegetarian Chili with Roasted Squash

Ingredients

  • 3 large Acorn or Buttercup Squash
  • 2 teaspoon Canola Oil 
  • 1 medium Onion (chopped)
  • 1 medium Red Bell Pepper (chopped and seeded)
  • 3 Garlic Cloves (minced)
  • 2 teaspoon Chili Powder
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Dried Oregano
  • 1.5 cups Vegetable Broth
  • 1 cup Water
  • 1 15-ounce can Black Beans
  • 1 14-ounce can Tomatoes (diced)
  • 1 4-ounce can Mild Green Chilis (chopped)
  • 1/2 cup Barley or Quinoa (cooked)
  • 1/4 cup Dried Tomatoes (not oil-packed)
  • 1 cup Corn niblets (frozen)

Directions

Preheat oven to 350°F. Coat a baking sheet with cooking spray. Cut squash (of choice) in half at the center. Scoop out seeds. Cut a small slice off the bottom of each squash half, so that it sits firmly. Place each squash half, hollowed-out side down, on the prepared baking sheet. Bake until squash flesh is tender when pierced with the tip of a knife.

*Buttercup Squash: 40 to 45 minutes

*Acorn Squash: 50 to 55 minutes

While the squash is cooking, prepare the chili:

In a medium-large sized pan, heat the canola oil over medium-high heat. Add the onion and red bell pepper; cook, stirring often, until softened (3 to 4 minutes). Add the garlic cloves, chili powder, cumin, and oregano; cook, stirring, until fragrant (about 30 seconds). Add the vegetable broth, water, black beans, canned tomatoes, green chiles, barley (or quinoa), and dried tomatoes. Bring to a simmer. Cover pan and reduce heat to low. Simmer until barley (or quinoa) is tender and chili has thickened (about 20 minutes). Stir in corn and cilantro, and heat through.

To serve:

Spoon chili into each roasted squash half. Sprinkle with cheese of choice (*optional).

Yield: 6 servings (1 1/8 cup)

 

 

 

 

Reference

Tufts University. (2020, September 21). Vegetarian chili with roasted squash. Health & Nutrition Letter: Your Guide to Living Healthier Longer

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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