This Butternut Squash and Turkey Chili is a wholesome, delicious dish perfect for a cozy family meal or even a quick weekday dinner. Ground turkey provides a lean protein base, while the butternut squash and black beans add a satisfying richness and boost of fiber. The chili powder and smoked paprika offer just the right amount of heat, making every spoonful a warming delight. In addition to its great taste, this chili is packed with nutrients and easy to prepare, using just one pot. The ingredients are simple yet come together for a deeply flavorful and nourishing dish. Customize it with toppings like cilantro, avocado, or a sprinkle of cheese, and enjoy a bowlful of this comforting, savory chili on a chilly evening.
Full recipe:
Ingredients:
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 pound ground turkey
- 1 bell pepper, chopped
- 2 cups butternut squash, diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 cup chicken broth
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper, to taste
- Fresh cilantro, for garnish
Directions:
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until fragrant and softened, about 3 minutes.
- Add ground turkey to the pot, cooking until browned and breaking it up as it cooks, approximately 5-7 minutes.
- Add bell pepper, butternut squash, black beans, diced tomatoes, and chicken broth to the pot.
- Stir in chili powder, cumin, smoked paprika, salt, and pepper.
- Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for 20-25 minutes, or until the butternut squash is tender.
- Garnish with fresh cilantro before serving.
Prep Time: 10 minutes | Cooking Time: 35 minutes | Total Time: 45 minutes
Kcal: 320 kcal | Servings: 4 servings
Background and Inspiration
Butternut Squash and Turkey Chili is a flavorful twist on the classic chili, merging lean protein and seasonal produce for a delicious, nutritious meal. This recipe takes inspiration from traditional chili, with a few key swaps to keep it lean, flavorful, and packed with health benefits. The use of ground turkey in place of beef makes it lower in fat and calories, while butternut squash brings a subtly sweet, earthy taste that beautifully complements the chili spices. This dish offers a perfect balance of lean protein, fiber-rich veggies, and hearty beans, making it both satisfying and nourishing.
Nutritional Benefits
This chili is a nutrient powerhouse, combining a mix of protein, vitamins, and minerals that support overall wellness:
- Lean Protein from Turkey: Ground turkey is lower in saturated fat compared to beef, making it heart-healthy and a lighter choice for anyone looking to cut calories without sacrificing protein. Turkey is rich in essential amino acids and provides a source of selenium, which supports immune health and metabolism.
- Fiber and Vitamins from Butternut Squash: Butternut squash is high in fiber, which aids digestion and helps keep you full for longer. It’s packed with beta-carotene, a precursor to vitamin A, which is essential for eye health and immune function. Additionally, it’s a good source of vitamin C, which has antioxidant properties to help fight inflammation and boost immunity.
- Antioxidants from Black Beans and Vegetables: Black beans are a fantastic plant-based protein, high in fiber, potassium, folate, and several phytonutrients that have antioxidant effects. They help regulate blood sugar levels and keep energy levels stable. Plus, the addition of vegetables like onions and bell peppers provides an extra dose of vitamins and minerals.
Why This Recipe is the Best Choice
Butternut Squash and Turkey Chili stands out for its versatility, rich flavors, and health benefits, making it a top choice for cozy meals and meal prep alike:
- Easy to Prepare and Customize: The recipe only requires one pot, making cleanup a breeze. You can also customize it by adding more vegetables (like carrots or zucchini), experimenting with different types of beans, or adjusting the spices to fit your preference.
- Perfect for Meal Prep: This chili tastes even better the next day, as the flavors meld together in the fridge. It’s an ideal option for meal prep, as it can be made in large batches and stored in individual containers for a quick, nutritious lunch or dinner.
- Great for Various Diets: This recipe is naturally gluten-free and can be easily modified to fit other dietary preferences. For a vegan or vegetarian version, you could substitute the turkey with more beans, lentils, or a plant-based meat alternative.
- Seasonal and Budget-Friendly: Butternut squash is abundant in fall and winter, making this dish seasonally appropriate, cozy, and easy on the wallet. Turkey is also affordable and widely available, especially in colder months when people are looking for comforting, warming meals.
Key Ingredients and Their Roles
Each ingredient in this chili plays a role in enhancing flavor and nutritional value:
- Ground Turkey: Adds lean protein without overwhelming the dish, creating a lighter feel compared to beef-based chilis.
- Butternut Squash: Provides a natural sweetness that balances the heat from the spices, along with a velvety texture when cooked down.
- Black Beans: Add bulk and fiber, contributing to satiety and balancing the protein from turkey with a plant-based source.
- Chili Powder, Cumin, and Smoked Paprika: This spice trio delivers the warmth and depth typical of chili. Smoked paprika, in particular, adds a unique smoky flavor that complements the sweetness of the squash.
- Bell Peppers and Onions: These veggies enhance the flavor profile, add texture, and boost the overall nutrient content of the dish.
Tips for Perfecting Your Butternut Squash and Turkey Chili
- Sauté the Onions and Garlic First: This step helps to release their natural sweetness and sets a flavorful foundation for the dish. If you skip this step, you may miss out on some of the depth that the onions and garlic provide.
- Choose the Right Squash Size: When dicing butternut squash, try to cut it into uniform pieces to ensure even cooking. If pieces are too large, they may take longer to cook; too small, and they could become mushy.
- Control the Spice Level: Adjust the chili powder and smoked paprika based on your spice tolerance. Adding a touch of cinnamon or nutmeg can also complement the sweetness of the butternut squash for an extra flavor boost.
- Let it Simmer: Allowing the chili to simmer for a bit longer can deepen the flavors and improve texture. You can also cook it in a slow cooker on low for 4-5 hours for even more flavor.
- Top It Off: Serve your chili with toppings like fresh cilantro, diced avocado, or a sprinkle of cheese for extra flavor and a beautiful presentation. Each topping can enhance the dish while providing a new layer of texture.
Serving Ideas
This Butternut Squash and Turkey Chili is incredibly versatile. Here are some ideas for serving and pairing it:
- Classic Bowl with Toppings: Serve it in a deep bowl and top with shredded cheese, sour cream, diced avocado, and fresh cilantro for a hearty, cozy meal.
- Over Rice or Quinoa: For a more filling meal, serve the chili over a base of rice or quinoa. The grains add a nice contrast in texture and can make the dish go further for larger gatherings.
- With Crusty Bread or Cornbread: A side of crusty bread or a slice of cornbread complements the chili perfectly, adding a bit of crunch and absorbency for the flavorful broth.
- In Tacos or Burritos: Use leftovers as a filling for tacos, burritos, or even a quesadilla. The chili’s thick consistency makes it ideal for these dishes, adding variety to your meals.
Conclusion
This Butternut Squash and Turkey Chili recipe not only satisfies with bold flavors but also meets a variety of dietary needs and preferences. It’s nutritious, filling, and easy to make, making it a fantastic choice for those who want a meal that’s as healthy as it is delicious. Plus, with ingredients that are affordable and available year-round, it’s an ideal recipe to keep in your rotation.
Print
Butternut Squash and Turkey Chili
- Total Time: 45 minutes
Description
This Butternut Squash and Turkey Chili is a wholesome, delicious dish perfect for a cozy family meal or even a quick weekday dinner. Ground turkey provides a lean protein base, while the butternut squash and black beans add a satisfying richness and boost of fiber. The chili powder and smoked paprika offer just the right amount of heat, making every spoonful a warming delight. In addition to its great taste, this chili is packed with nutrients and easy to prepare, using just one pot. The ingredients are simple yet come together for a deeply flavorful and nourishing dish. Customize it with toppings like cilantro, avocado, or a sprinkle of cheese, and enjoy a bowlful of this comforting, savory chili on a chilly evening.
Ingredients
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 pound ground turkey
- 1 bell pepper, chopped
- 2 cups butternut squash, diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 cup chicken broth
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper, to taste
- Fresh cilantro, for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until fragrant and softened, about 3 minutes.
- Add ground turkey to the pot, cooking until browned and breaking it up as it cooks, approximately 5-7 minutes.
- Add bell pepper, butternut squash, black beans, diced tomatoes, and chicken broth to the pot.
- Stir in chili powder, cumin, smoked paprika, salt, and pepper.
- Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for 20-25 minutes, or until the butternut squash is tender.
- Garnish with fresh cilantro before serving.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
