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Recipes June 23, 2014

Vegetarian Chili with Roasted Squash

A robust chili is an excellent candidate for a vegetarian entrée 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 350°F. 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.



  • 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
  • 1/4 cup fresh cilantro (chopped)
  • 1 cup reduced-fat cheddar cheese

Comments (3)

I wish people would stop calling a stew 'chili' when does not contain meat, and does contain beans. I prepare a vegetable stew that I eat for breakfast every day that I call 'arrabbiato minestrone denso' (very spicy thick soup) which contains no meat, but beans, vegetables and grains (quinoa), and especially extremely incendiary chiles grown in my garden. The Italians use the word 'arrabbiato' which translates as 'angry' when some food preparation is extremely spicy. Enough of this stew for 2 weeks worth of breakfasts.

I started this regimen about 8 years ago. After 3 months of eating the stew every morning, my total cholesterol level fell from over 250 to 111. Upon visiting my cardiologist, all he could say under his breath about my lab results was "I'm amazed", and immediately reduced my medication by half.

BTW, I am a devout carnivore!

Chili is a simple concoction that was developed in San Antonio, TX more than a century ago. It contained meat and hot peppers. Mexicans do not claim it as theirs.

Posted by: Arturo Cantante | October 27, 2014 3:14 PM    Report this comment

Chili is a stew of vegetables. If meat is added it is called Chili con Carne (with meat).

Posted by: Charles F. Weishar | February 16, 2015 9:36 AM    Report this comment

Where is the nutrition information...calories, sodium?

Posted by: William Shepard | February 21, 2015 11:07 AM    Report this comment

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