Ingredients
- 3 large Acorn or Buttercup squash
- 2 tsp canola oil
- 1 medium onion (chopped)
- 1 medium red bell pepper (chopped and seeded)
- 3 clove garlic (minced)
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp dried oregano
- 1 1/2 cups vegetable broth
- 1 cup water
- 15 ounce black beans
- 14 ounce tomatoes (diced)
- 4 ounce mild green chiles (chopped)
- 1/2 cup quick cooking barley or quinoa
- 1/4 cups dried tomatoes (not oil-packed)
- 1 cup frozen corn niblets
A robust chili is an excellent candidate for a vegetarian entre because the beans provide both protein and fiber, while the spice blend contributes a complex flavor. We serve this hearty chili in an edible bowl of roasted squash. Not only does this make an attractive presentation, the squash tastes great with the chili and packs even more nutrient-rich produce into your dinner. (If you are pressed for time, omit the squash; the chili makes a satisfying meal all on its own and leftovers taste even better the next day.)
Preheat oven to 350F. Coat a baking sheet with cooking spray. Cut squash in half along the equator. Scoop out seeds. Cut a small slice off the bottom of each squash half, so that it sits firmly. Place squash halves, hollowed-out side down, on prepared baking sheet. Bake until squash flesh is tender when pierced with the tip of a knife, 40 to 45 minutes for Buttercup, or 50 to 55 minutes for Acorn.
Meanwhile, make chili: Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper; cook, stirring often, until softened, 3 to 4 minutes. Add garlic, chili powder, cumin and oregano; cook, stirring, until fragrant, about 30 seconds. Add broth, water, beans, canned tomatoes, green chiles, barley (or quinoa) and dried tomatoes; bring to a simmer. Cover and reduce heat to low. Simmer until barley (or quinoa) is tender and chili has thickened, about 20 minutes. Stir in corn and cilantro; heat through.
To serve: Spoon chili into each roasted squash half. Sprinkle with cheese.
Yield: 6 (1 1/8-cup) servings
Note: Quinoa (pronounced keen wah) hails from the Andean region ofSouth America. This whole grain is valued for its high protein content, dietary fiber and phosphorus. It also offers magnesium and iron. Quinoa has a delicate flavor and cooks quickly, in just 12 to 15 minutes. Use this versatile grain as you would rice, as a side dish, in a salad, or soup. In their natural state, the tiny grains have with a bitter coating called saponin. This is generally removed during processing, but it is still a good idea to rinse quinoa thoroughly before cooking to remove any residue. Look for quinoa in natural foods sections of large supermarkets and in natural foods markets.
Thanks very much. Your recipes are favorites along with Diet for a Small Planet. Please consider rewriting your chocolate mini cakes (with black beans) to substitute sweet fruit for poor little food value sweeteners – even the delicious ones, like maple syrup or honey. Nutritious intact-fiber whole food. Please also consider issuing a recipe book with the recipes you’ve published so far in the Health & Nutrition Letter, updating as appropriate. Many thanks for your work and for making it available over these years to the daughter of a Scottish nurse and countless other interested people.