Freeman Medical Musings Blog


Garden Harvest Chili Recipe

Posted by Susan Pittman, RD, LD, CDE, on December 03, 2015

When the weather begins getting cooler, nothing is better than a bowl of delicious, hearty chili to warm you up! This recipe for garden harvest chili is chock-full of fall vegetables – and it’s diabetes-friendly.

Ingredients

  • 1 medium sweet red pepper, chopped 
  • 1 medium onion, chopped 
  • 4 garlic cloves, minced 
  • 2 tablespoons canola oil 
  • 1 tablespoon chili powder 
  • 1 teaspoon ground cumin 
  • 1 teaspoon dried oregano 
  • 2 cups cubed peeled butternut squash 
  • 1 can (28 ounces) diced tomatoes, undrained 
  • 2 cups diced zucchini 
  • 1 can (15 ounces) black beans, rinsed and drained 
  • 1 can (8-3/4 ounces) whole kernel corn, drained 
  • 1/4 cup minced fresh parsley 

Cooking instructions
In a large saucepan, sauté the red pepper, onion and garlic in oil until tender. Stir in the chili powder, cumin, oregano, butternut squash and tomatoes; bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until squash is almost tender. 
Stir in remaining ingredients; cover and simmer 10 minutes longer or until heated through. 
Serves 7. Nutritional analysis per serving: 193 calories, 5 g fat, 0 g saturated fat, 0 mg cholesterol, 167 mg sodium, 33 g carbohydrates, 0 fiber, 8 g protein.