Butternut Squash Chili

By Dr. Cindy Tanzar

Trust me on this one—you’re going to love this Butternut Squash Chili! The natural sweetness of the butternut squash pairs beautifully with the spiciness of the chili spices, creating a delightful flavor profile that’s perfect for a cozy meal. This recipe is hearty, satisfying, and packed with nutrients. Plus, the optional chia seeds add extra protein, thickness, and texture. If you’re looking for a comforting dish that’s both healthy and delicious, this is it!

Why You’ll Love This Recipe

This chili is not only delicious but also easily adaptable, making it a great option for varying dietary preferences. It’s an excellent way to sneak in some veggies while still satisfying those cravings for a hearty meal. Whether you’re preparing it for a family dinner or meal prep for the week, this chili is a fantastic choice.

Recipe Breakdown

Servings: 5

Ingredients:

• 1 Tbsp. virgin coconut oil or avocado oil
• 1 lb. 100% grass-fed ground beef or ground turkey/chicken (the least lean)
• 1 medium onion, diced
• 3 cloves garlic, minced (jarred can work too)
• 1/4 cup chili powder
• 1 Tbsp. ground cumin
• 2 tsp. ground coriander (or increase cumin by 2 tsp instead)
• 3 Tbsp. tomato paste
• 1 small butternut squash, peeled, seeded, and cut into 1/2-inch cubes (about 3.5 cups if using pre-diced)
• 28 oz. can diced tomatoes
• 4 cups organic chicken broth
• 2 medium zucchinis, quartered and sliced or 3 cups frozen broccoli florets (cut smaller if necessary)*
• 1/4 cup chia seeds (optional)
• Pink Himalayan salt and black pepper, to taste
• 1-2 Tbsp. Braggs apple cider vinegar, to taste (helps brighten flavor)

Optional:

• 1 or 2 (14 oz) cans of black beans, drained and rinsed*

Directions:

1. Brown the Meat:
Heat the coconut or avocado oil over medium-high heat in a large pan or Dutch oven. Add the ground beef, turkey, or chicken, breaking it apart with a wooden spoon until it is nicely browned.

2. Sauté Onion and Garlic:
Reduce the heat to medium and add the diced onion and minced garlic. Cook until soft, about 3 minutes.

3. Add Spices and Tomato Paste:
Stir in the chili powder, cumin, and coriander, mixing well to combine. Add the tomato paste and 1 teaspoon of pink Himalayan salt, stirring until completely combined.

4. Add Vegetables and Broth:
Incorporate the cubed butternut squash, diced tomatoes (with juice), and chicken broth into the pot. Scrape the bottom to release any stuck bits and bring the mixture to a simmer. Leave uncovered for about 20 minutes.

5. Add Remaining Ingredients:
After 20 minutes, add the zucchini or broccoli and the optional black beans, if using. Mix well and continue to simmer uncovered for another 15-20 minutes, or until all vegetables (especially the butternut squash) are tender.

6. Finish with Chia Seeds and Vinegar:
Stir in the chia seeds and heat through for 5 minutes. Adjust seasoning with salt and pepper to taste and stir in the apple cider vinegar for added brightness.

Enjoy your warm, comforting Butternut Squash Chili on its own or with a side of your favorite bread. This dish is not only delicious but also nutritious, making it a perfect addition to your recipe collection! Enjoy!