Heather

Hi.

I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Pumpkin Chili

Pumpkin Chili

SERVES 6

 

Why I love this recipe:

This vegan chili is packed with fiber and vitamin A, and is full of hearty fall flavours. An easy and satisfying fall meal.

Ingredients: 

  • 2 x 190z cans low sodium black beans
  • 1x 6 oz can tomato paste
  • 4 cups low sodium vegetable stock
  • 1 yellow onion, finely chopped
  • 5 garlic cloves, finely chopped
  • 1 Tbsp olive oil or avocado oil
  • 3 cups chopped pumpkin, or other winter squash
  • 1 cup dry quinoa
  • 1 Tbsp chili powder
  • 1 Tbsp cumin
  • 1 tsp oregano
  • salt and pepper to taste
  • 1 avocado (for garnish)
  • 1 bunch fresh cilantro (for garnish)

Instructions:

  1. sauté onion and garlic in olive oil over medium heat until tender (about 4 minutes)
  2. While onion and garlic are sautéing, open the cans of beans. Drain and rinse beans well. This helps to remove some of the starch on the outside of the beans that causes the not-so-pleasant "magical fruit" bean effect. I like to pour my beans into a colander and rinse thoroughly with running water. 
  3. Cube squash using a large, sharp knife (see below for instructions)
  4. Put all ingredients except avocado and cilantro in slow cooker. Cover and cook on high for ~6 hours, or until quinoa is cooked. 
  5. When Chili is almost done, wash and chop cilantro, and peel and slice avocado using a small knife. 
  6. Serve Chili in bowls and top with avocado and cilantro - mmmm! 

Optional: I also like to add a dollop of plain greek yogurt to my bowl of chili. Greek yogurt is a great lower fat, higher protein substitute for sour cream in all sorts of dishes, and helps to cool the heat for those a little more sensitive to spicy!


Tip: Cutting Squash

I like to cube squash in one of two ways: 

1. Peel and Dice:

  1. Cut squash in half using a large knife (I like this one). It's important to always use a sharp, weighted knife when cutting squash to minimize your chances of chopping your fingers by accident!
  2. Use a spoon to scoop out seeds and pulp from the middle of the squash - you should be left with the thick, firm flesh and peel. 
  3. Peel the tough skin of the squash off with a sharp peeler. I prefer to use a "Y" shaped peeler, but any kind should work. 
  4. Using your large knife cut the squash into 1" slices, width-wise (think about how you would slice a watermelon in the summer here). 
  5. Cut each slice at ~1" intervals to create cubes. (For this step you can use your large knife, but I prefer to use a knife like this one).

2. Dice and Peel (if you don't have a peeler this one's for you):

  1. Cut squash in half using a large knife (I like this one). It's important to always use a sharp, weighted knife when cutting squash to minimize your chances of chopping your fingers by accident!
  2. Use a spoon to scoop out seeds and pulp from the middle of the squash - you should be left with the thick, firm flesh and peel. 
  3. Using your large knife cut the squash into 1" slices, width-wise (again, think about slicing a watermelon). 
  4. Cut each slice at ~1" intervals to create cubes.  (I prefer to use a smaller knife like this one).
  5. After cutting each cube carefully use your smaller flat-edged knife and slice the peel off the cubes. 

Voila! Lovely, cubed squash - ready to roast, freeze, or pop into your chili!


Nutrition Information: 

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