When you think of fall, pumpkin and chili both come to mind, right? Well, here’s a recipe from Terri Taylor, registered dietitian with HonorHealth Cancer Care that unites the two in one delicious dish. And it’s healthy too — the carotenoids found in the pumpkin help reduce the risk of breast, prostate and lung cancers and their recurrence.
This chili is a delicious way to increase your daily fiber intake thanks to the pumpkin, beans and corn.
Feel free to make it your own with other healthy ingredients such as butternut squash or quinoa.
Ingredients
- 1 tablespoon extra virgin olive oil
- Two cloves garlic, minced
- Two stalks celery, chopped
- One bell pepper, any color, chopped
- One medium onion, chopped
- One zucchini, diced
- Two BPA-free cans (15 ounces each) organic kidney beans, rinsed and drained
- One BPA-free can (15 ounces) organic pumpkin
- 1 cup frozen organic corn
- Two BPA-free cans (15 ounces each) organic diced tomatoes, drained
- 1 cup low sodium vegetable broth
- 1 tablespoon smoked paprika
- 2 teaspoons chili powder
- 2 teaspoons dried sage
- 1 teaspoon organic maple syrup or blackstrap molasses
- ½ teaspoon pepper
- ½ teaspoon salt
- 2 teaspoons ground cinnamon
Preparation
- Add olive oil to large saucepan or Dutch oven.
- Sauté garlic, celery, bell pepper and onion over medium heat until onion is translucent.
- Add zucchini. Cook until tender, stirring often.
- Add all other ingredients except cinnamon.
- Increase heat. Bring to a boil, stirring occasionally.
- Lower to a simmer. Cover.
- Cook for 45 minutes to an hour, stirring occasionally.
- Add cinnamon.
Yield: Eight servings
Approximate nutritional breakdown per serving: 182 calories, 9 grams protein, 2 grams fat, 32 grams carbohydrate, 11 grams fiber, 210 milligrams sodium