Butternut Squash & Black Bean Chilli – 163 calories

IMG_3988Butternut Squash & Black Bean Chilli

I enjoyed this low calorie, healthy and colourful chilli with a portion of cauliflower rice (36 calories a portion – Tesco are now doing a convenient frozen pack of ready-to-steam pouches) and a large 30ml dollop of full fat soured cream (57 cals) so the whole meal was just 256 calories!! Enough left for a bowl of Greek yogurt with muscovado sugar….

Preparation Time: 15 mins

Cooking Time:  1 hour

Serves: 6

Calories per serving: 163.6

Ingredients

Butternut Squash, – 680g

Red Onions – 1 Medium/145g

Garlic, Raw – 2 Cloves/6g

Red Peppers – 1 pepper/128g

Black Beans, Canned, in Salted Water, Drained – 1 Can/240g

Tinned Chopped Tomatoes, in Tomato Juice – 1 Can/400g

Olive Oil – 27ml

Sea Salt – ½ Tsp/2.5g

Freshly Ground Black Pepper – ½ Tsp/1g

Red Chilli Peppers – 2 Servings/56g

Chilli Powder – 1 Tsp/4g

Ground Cumin – 1 Tsp/5g

Chipotle Paste – 1 Tsp/6g

Smoked Paprika – 1 Tsp/5g

Vegetable Stock Pot – 1 Pot/28g

Ground Cinnamon – ½ Tsp/1.5g

Bay Leaves, Dried – 1 Leaf/0.9g

Cider Vinegar – 2 Tbsps/30ml

Lime Juice – 1 Tbsp/15ml

Preparation:

Peel, de-seed and chop the BNS into 2cm chunks. Peel and dice onion. Peel and finely dice the garlic. De-stalk and de-seed the red pepper and cut into chunks. De-seed the dried chilli peppers and finely dice.

Method:Pour 1 tbsp of the olive oil into a large shallow roasting dish and place into a pre-heated oven (200 degrees).

Once the oil is hot, add the cubed butternut squash, stir to cover in the oil, sprinkle with the salt and pepper and roast for 30-40 minutes, stirring every 15 minutes until slightly browned.

In a large lidded pan on the hob, over medium heat, heat the remaining olive oil until shimmering. Add the onion, diced red pepper and cook, stirring occasionally, until the onions are turning translucent.

Turn the heat down to medium-low and add the garlic, chilli powder, chipotle paste, chilli peppers, cumin and cinnamon, stock pot, water, cider vinegar. Cook, stirring constantly, until fragrant, about 30 seconds. Add the butternut squash, bay leaf, black beans, tomatoes and their juices.

Stir to combine and cover for about 20 minutes until everything is warmed and cooked.

You’ll know your chilli is done when the liquid has reduced a bit, producing the hearty chilli consistency we all know and love.

Remove the bay leaf, squeeze over the lime juice.

Serve with rice or tortillas and a generous dollop of soured cream.

Nutrition Data Per Serving

Calories (kcal)1 63.6

Protein (g) 6.1

Carbohydrate (g) 21.4

Fat (g) 5.6

Fruit & Veg 3.4

Fibre (g) 5.8

 

2 thoughts on “Butternut Squash & Black Bean Chilli – 163 calories

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