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Fiery Squash Chili


Nutrients per cup (250 mL)
6 g protein
1 g fat
28 g carbohydrates
7 g fibre
130 calories

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  • 28 - oz (796- mL) can diced tomatoes
  • 398 - ml can tomato sauce
  • 1 tbsp (15 mL) chili powder
  • 1 tsp (5 mL) each cinnamon and dried oregano leaves
  • 1/2 tsp (2 mL) each cayenne and allspice
  • 3 garlic cloves, minced
  • 4 cups (1 L) coarsely chopped squash
  • 2 yellow or green peppers, chopped
  • 19 - oz (540- mL) can black beans, rinsed and drained
  • 1 cup (250 mL) frozen corn or peas
  • 1 cup (250 mL) chopped fresh cilantro
  • Low-fat sour cream (optional)


Servings 8
Preparation time 10mins
Cooking time 50mins


Step 1

In a large, wide saucepan, stir diced tomatoes with tomato sauce, spices and garlic. Bring to a boil over high heat, then stir in squash. Reduce heat and simmer, uncovered and stirring occasionally, until squash is tender, about 30 min. Stir in peppers, beans and frozen corn. Boil, then reduce heat and simmer, stirring often, until peppers are soft, 10 to 15 min more. Stir in cilantro and spoon into bowls. Top with sour cream (low-fat, of course).


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