A big pot of chili is the perfect batch-cooking project, as everything is prepared in one pan and leftovers become even more flavourful. Here, butternut squash forms the base of a sumptuous sauce, while plenty of beans and veggies pack each bowlful with big-time texture. You can make it vegan by swapping out the turkey for a couple blocks of crumbled tempeh.
Deep freeze
To freeze items such as chili and pasta sauce for future meals, consider dividing them up among jumbo-sized muffin cups. That way you’ll have individual servings that will defrost much more quickly than a huge ice block of food.
Simply divvy up the food among the muffin cups, place tray in freezer until leftovers are frozen solid, unmould, and then keep food pucks in an airtight container in the freezer. Nonstick and bendable silicone jumbo muffin cups make it easy for you to unmould your frozen leftovers.
Squash Turkey Chili
Ingredients
- 1 medium butternut squash, peeled and chopped
- 1 1/2 lb (750 g) ground organic turkey
- 1 Tbsp (15 mL) grapeseed or sunflower oil
- 1 large yellow onion, diced
- 1/2 tsp (2 mL) salt
- 2 orange bell peppers, chopped
- 2 medium zucchini, chopped
- 3 garlic cloves, minced
- 2 - 14 oz (398 mL) cans diced tomatoes, including juice
- 1 cup (250 mL) low-sodium chicken or turkey broth
- 2 Tbsp (30 mL) cocoa powder
- 2 canned chipotle chili peppers in adobo sauce
- 2 tsp (10 mL) paprika
- 2 tsp (10 mL) dried oregano
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) cinnamon
- 1/2 tsp (2 mL) black pepper
- 1 1/2 cups (350 mL) cooked or canned black beans, rinsed and drained
- 1 1/2 cups (350 mL) cooked or canned pinto beans, rinsed and drained
- 2 cups (500 mL) frozen corn kernels
- 1/2 cup (125 mL) pumpkin seeds
- 1 cup (250 mL) chopped cilantro
Nutrition
Per serving:
- calories368
- protein32g
- fat8g
- saturated fat1g
- trans fat0g
- carbohydrates46g
- sugars8g
- fibre11g
- sodium434mg
Directions
01
In steamer basket set over 1 in (2.5 cm) of water, place chopped butternut squash. Bring water to a boil and steam until squash is very tender. Alternatively, place butternut squash cubes in pot of boiling water and cook until tender, about 10 minutes. Drain and set aside.
02
Heat 8 to 10 L large pan over medium heat. Add turkey and sauteu0301 until pale golden, breaking up meat with a fork until crumbly.
03
In separate pan, heat oil over medium heat. Add onion and salt to pan; sauteu0301 until onion is softened, about 5 minutes. Stir in bell peppers, zucchini, and garlic; heat 5 minutes. Stir into large pan with cooked turkey. Remove turkey and vegetables from the heat.
04
In blender container, place cooked butternut squash, 1 can diced tomatoes and juice, broth, cocoa, chipotle chili, paprika, oregano, cumin, cinnamon, and black pepper and blend until smooth. Add pureu0301ed squash mixture to large saucepan containing turkey along with remaining can of tomatoes, black beans, and pinto beans. Bring to a gentle boil, reduce heat, and simmer, with lid ajar, for 20 minutes. Add corn and heat through. Add more salt and pepper to taste, if you wish.
05
Serve bowls of chili garnished with pumpkin seeds and cilantro.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
