Fiery Squash Chili

Prep 10 min
Total 50 min
Makes 8 cups

It doesn’t get much heartier than this complex-tasting chili that’s also overflowing with antioxidants. All this for just 130 calories.



796-mL can
diced tomatoes
398-mL can
1 tbsp
1 tsp
1 tsp
dried oregano
1/2 tsp
1/2 tsp
garlic cloves, minced
4 cups
coarsley chopped squash
yellow or green bell peppers
540-mL can
black beans, drained and rinsed
1 cup
frozen corn or peas
1 cup
chopped fresh cilantro
Low-fat sour cream, optional


  • In a large, wide saucepan, stir diced tomatoes with tomato sauce, spices and garlic. Bring to a boil over high heat, then stir in squash. Reduce heat and simmer, uncovered and stirring occasionally, until squash is tender, about 30 min. Stir in peppers, beans and frozen corn. Boil, then reduce heat and simmer, stirring often, until peppers are soft, 10 to 15 min more. Stir in cilantro and spoon into bowls. Top with sour cream (low-fat, of course).


Calories 130
Protein 6 g
Carbohydrates 28 g
Fat 1 g
Fibre 7 g

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Photo credit: © Royalty-Free/Masterfile

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