Black Bean, Sausage and Butternut Squash Chili
A hearty and colorful chili with the nutrition and flavor bumped up with butternut squash, fire roasted tomatoes and protein-rich black beans. Chia seeds add some unexpected crunch, thickening power and beneficial omega-3s.
Servings: 10
Ingredients
- 3 teaspoons olive oil
- 1 pound ground *sweet Italian sausage or sausage with casings removed *substitute lean ground turkey for a low fat alternative
- 1 medium onion diced
- 3 cloves garlic minced
- 4 tablespoons chili powder
- 1 tablespoon ground cumin
- 2 teaspoons ground coriander
- 3 tablespoons tomato paste
- Kosher salt
- 2 lb. butternut squash peeled, seeded and cut into 1/2-inch cubes (look for already peeled and cut butternut squash in produce department for a short cut)
- 1 red bell pepper seeded and chopped
- 2 14.5-oz. cans diced fire-roasted tomatoes
- 2 15.5-oz. cans black beans, drained and rinsed
- 4 cups low sodium chicken stock
- 1/4 cup chia seeds
- Freshly ground black pepper
- 1 to 2 tablespoons apple cider vinegar
Instructions
- Heat 1 1/2 teaspoons of the oil over medium-high heat in a large Dutch oven. Add the sausage and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes.
- Push sausage to the edges of the pan, leaving the middle empty. Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil, then the onion and garlic to the center of the pan.
- Cook, stirring occasionally, until the onions start to soften, about 3 minutes.
- Add the chili powder, cumin and coriander and stir about 30 seconds. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds.
- Add squash, red pepper, tomatoes and 4 cups chicken stock, scraping the bottom of the pan to release any stuck bits.
- Bring to a simmer, adjust the heat and simmer, uncovered, until the chili has thickened and the squash is tender, about 45 minutes.
- Stir the beans and chia seeds into the chili and heat through, about 5 minutes.
- Season with an additional 1/2 teaspoon salt and a few grinds of pepper, then taste the chili and stir in up to 2 tablespoons of vinegar.
- To serve chili, top with cilantro leaves, shredded cheese, jalapenos, chopped green onion and/or sour cream if desired.