Sargent Choice Test Kitchen: Butternut Squash Chili with White Beans

February 2nd, 2024
Ashly Estrada, Nutrition Student

Why We Chose This Recipe

  • Minimal equipment and budget-friendly, this chili is a breeze to make.
  • The adaptation for dorm cooking is easy and delicious.
  • This chili is a wonderful warm dish for the cold winter months.

Sargent Choice Test Kitchen: Butternut Squash Chili with White Beans

Yield: 12 cups of soup
Adapted from Caitlin Shoemaker, Courtesy of From My Bowl

Ingredients
  • 1/4 cup nutritional yeast (optional)
  • 2 tbsp olive oil (option to substitute for any neutral vegetable oil)
  • 1 medium yellow onion, diced 
  • ½ bunch chopped cilantro, stems and leaves divided
  • 2 large jalapenos, de-seeded and finely diced (optional) 
  • ½ tsp ground cumin 
  • 1 tsp smoked paprika 
  • 4 cups navy beans, drained and rinsed
  • 3 ½ cups butternut squash, diced into ½” cubes (or purchased pre-cut)
  • 3 ½ cups vegetable broth (can substitute other broth or water)
  • Salt and black pepper, to taste
Directions
  1. Toast the nutritional yeast (optional): Warm a large pot over medium heat and add the nutritional yeast. Stir frequently and toast for 3-5 minutes, until the yeast darkens in color and becomes fragrant. Remove from the pot and set aside; return the pot to the heat.
  2. Aromatics: Warm the 2 tablespoons of oil in the pot, then add the onion and sauté for 3 minutes, until translucent and beginning to brown. Add the cilantro stems, jalapenos, cumin, smoked paprika, and nutritional yeast to the pot. Sauté for an additional 3 minutes.
  3. Simmer: Add the beans, butternut squash, and broth to the pot. Bring to a boil over high heat, then reduce the heat to medium and simmer for 20 to 25 minutes, stirring occasionally to help break down ingredients and reduce sticking.
  4. Serve: Remove from the heat and season the chili with additional salt and pepper to taste. Divide the chili into serving bowls and garnish with the chopped cilantro leaves, plus any additional toppings as desired. Leftovers can be kept in the fridge for up to 5 days or can be frozen for up to3 months.

Dorm-Friendly Version
Yield: roughly 5 cups

Ingredients

  • ½ can Cannellini Beans, preferably with easy open top
  • 1 bag of butternut squash cubes, microwavable if available
  • ½ cup vegetable or chicken broth, or water
  • 2 tbsp jalapenos, canned and sliced (optional)
  • ½ tsp paprika, ½ tsp ground cumin or 1 packet of taco seasoning mix
  • Salt and black pepper to taste
Equipment Needed for Dorm-Friendly Version
  • Microwave
  • Microwave safe bowl
  • Spoon
Directions
  1. Cook butternut squash on high in the microwave according to package directions.
  2. Combine butternut squash, cannellini beans, sliced jalapenos, and broth in a microwave-safe bowl.
  3. Microwave for 2 minutes, then remove from the microwave and stir.
  4. Microwave for an additional 2 minutes, totaling 4 minutes of cooking time.
  5. Remove the bowl from the microwave and add in the paprika, ground cumin, salt, and pepper. Stir to combine.
  6. Enjoy!

What We Liked

  • We savored the comforting seasonal aroma emanating from the recipe as it was prepared.
  • We appreciated the versatility of this recipe, noting that while most chili recipes necessitate a stovetop, this one can also be effortlessly made using a microwave.

      Nutritional Value

      • This recipe contains navy beans, which are a great source of protein, a quality shared by all types of beans! Protein aids in sustaining energy levels and promoting satiety.
      • Both butternut squash and navy beans are rich in soluble and insoluble fiber, along with an array of vitamins, and minerals. Soluble fiber not only supports digestive health but also contributes to lowering cholesterol levels.
      • Additionally, butternut squash serves as an excellent source of carbohydrates,  which helps balance the dish, supplying our bodies with essential energy for optimal functioning.