Butternut Squash Chili is a delightful twist on the traditional chili recipe, offering a perfect balance of hearty, nutritious ingredients and rich flavors. This recipe uses butternut squash as a star ingredient, which adds a sweet, earthy depth that pairs beautifully with ground turkey, beans, and vegetables. The combination of diced carrots, celery, and onions forms the base of this chili, while garlic and thyme add aromatic layers of flavor.
Unlike traditional chili recipes that often rely on beef, this version uses lean ground turkey, which keeps the dish lighter while still delivering satisfying, savory bites. The addition of great northern beans provides a creamy texture and boosts the protein and fiber content. The chili is finished with fresh kale for added nutrients and a bit of crunch, and a splash of heavy cream, which lends richness to the broth without overpowering the flavors.
This Butternut Squash Chili is a perfect meal for cooler fall and winter months, as it’s both comforting and filling. Whether served for a family dinner or meal prepping for the week, this dish is a nutritious, all-in-one meal packed with vitamins, minerals, and protein, making it a great choice for maintaining a balanced diet.
Why Butternut Squash in Chili?
Butternut squash not only adds a unique flavor to chili but also brings several health benefits. Rich in vitamins A and C, this winter squash is excellent for boosting immunity and maintaining healthy skin and vision. It’s also a good source of dietary fiber, which supports digestion and helps you feel fuller longer.
In terms of flavor, butternut squash adds a natural sweetness that balances the savory, earthy elements of the chili, creating a well-rounded dish. Its soft, tender texture contrasts nicely with the beans and turkey, making each bite satisfying.
Ingredients Breakdown
Highlighting the Key Ingredients
- Butternut Squash:
Butternut squash brings a sweet, nutty flavor to the chili that balances the savory components like ground turkey and beans. Its tender, velvety texture contrasts beautifully with the heartiness of the beans and meat, making it a star ingredient in this dish. As it cooks, the squash softens and absorbs the flavors of the broth and spices, adding a subtle sweetness that complements the richness of the chili. - Ground Turkey:
Ground turkey serves as a leaner alternative to beef, offering a healthier option while still providing plenty of protein. It has a mild flavor, which allows it to absorb the seasoning from the chili without overpowering the other ingredients. Ground turkey also has less fat than beef, making this dish lighter while still satisfying. - Great Northern Beans:
These creamy, white beans are packed with protein and fiber, making the chili both hearty and nutritious. Their mild flavor blends seamlessly into the dish, while their soft texture thickens the chili, giving it a satisfying, stew-like consistency. Great northern beans also provide a nice balance to the sweetness of the butternut squash and the richness of the turkey. - Kale:
Fresh kale adds a burst of nutrients and a slightly bitter, earthy flavor to the chili. Its sturdy leaves hold up well in soups and stews, maintaining a bit of texture even after cooking. Kale is a rich source of vitamins A, C, and K, as well as antioxidants, making it a healthy addition to the chili. - Heavy Cream:
The addition of heavy cream in the final stages of cooking adds richness and creaminess to the chili, creating a smooth, luxurious broth. This step enhances the overall texture without overwhelming the natural flavors of the vegetables and turkey.
Optional Ingredient Variations
- Vegetarian Option:
For a vegetarian version, simply swap the ground turkey for plant-based meat crumbles or increase the amount of beans in the chili for a more substantial, protein-rich alternative. - Increase Spiciness:
To make the chili spicier, consider adding diced jalapeños or a pinch of cayenne pepper. You can also include red pepper flakes or chili powder to enhance the heat. - Alternative Beans:
If great northern beans aren’t available, black beans or kidney beans work well as substitutes, offering different textures and flavors while maintaining the heartiness of the dish.
Step-by-Step Cooking Instructions
Step 1: Cooking the Ground Turkey
To begin, cook the ground turkey in a large sauté pan over medium-high heat. Cooking the turkey at this temperature ensures that it browns nicely without steaming. A key tip here is to avoid overcrowding the pan, which can cause the meat to release too much moisture and prevent it from developing a rich, browned color. Browning the turkey properly will add a deeper, savory flavor to the chili.
As the turkey cooks, break it up into small crumbles with a spatula, stirring occasionally to ensure even cooking. After about 7-8 minutes, once the turkey is fully browned and no longer pink, drain any excess fat from the pan. Draining the fat helps keep the chili lean and prevents the final dish from being too greasy, which is especially important when using ground turkey, as it has a lower fat content than beef.
Step 2: Sautéing the Vegetables
In the same pot or Dutch oven, heat olive oil over medium heat. Add the diced onions, carrots, and celery, which form the aromatic base of the chili. Sauté the vegetables for about 3-4 minutes, stirring occasionally. This process helps to soften the vegetables and release their natural sweetness, creating a flavorful foundation for the chili.
It’s important to cook the vegetables until they are softened but not overcooked. You want them to maintain a bit of their texture so that they don’t turn mushy during the simmering stage. This ensures that each spoonful of chili has a satisfying variety of textures.
Step 3: Adding Garlic and Thyme
Once the vegetables are softened, add the minced garlic and fresh thyme. Garlic should be added later in the cooking process because it cooks quickly and can burn easily if sautéed for too long. Burnt garlic can introduce a bitter taste to the dish, so it’s essential to sauté it for only about a minute, just until fragrant.
For the thyme, you can use either fresh or dried. Fresh thyme tends to have a more subtle flavor, while dried thyme is more concentrated and potent. If using dried thyme, reduce the quantity by half since its flavor is stronger. Thyme brings an earthy, herbal note that complements the sweetness of the butternut squash and the richness of the turkey.
Step 4: Combining Main Ingredients
Next, stir in the diced butternut squash, cooked turkey, and drained great northern beans. Pour in the chicken broth, which serves as the base for the chili’s broth. Chicken broth adds depth and a savory flavor that ties all the ingredients together. Stir everything well, then bring the mixture to a boil.
Once boiling, reduce the heat to medium-low and let the chili simmer for about 15 minutes, or until the butternut squash is tender. Be mindful not to overcook the squash—it should be soft but not falling apart. This gives the chili its signature hearty texture.
Step 5: Adding Cream and Kale
After the squash has softened, pour in the heavy cream. Adding the cream at the end prevents it from curdling, which can happen if dairy is cooked for too long at high temperatures. The cream enhances the richness of the broth, giving the chili a smooth, velvety consistency.
At this stage, also stir in the chopped and massaged kale. Massaging the kale before adding it helps to soften the leaves, making them more tender in the chili. Kale adds a slightly bitter, earthy flavor that balances the sweetness of the squash and the creaminess of the broth. Allow the chili to simmer for another 4-5 minutes, just until the kale is wilted.
Step 6: Garnishing and Serving Suggestions
To serve, ladle the chili into bowls and garnish with your favorite toppings. For a touch of creaminess, add sliced avocado or a dollop of sour cream. For crunch, sprinkle tortilla chips on top, and for cheesy richness, add shredded cheddar cheese. Fresh cilantro or green onions can also be added for a burst of freshness.
This chili pairs wonderfully with crusty bread, which can be used to soak up the flavorful broth. Alternatively, you can serve it with a side of rice or cornbread to round out the meal.
Nutritional Information and Health Benefits
Nutritional Breakdown
This Butternut Squash Chili is a nutrient-dense, balanced meal, providing an excellent combination of macronutrients and vitamins. Here’s a general breakdown of its nutritional content per serving (approximately one bowl):
- Calories: Around 350-400 calories per serving, depending on portion size and toppings used.
- Protein: This recipe is rich in protein, primarily from the ground turkey and beans, providing about 25-30 grams of protein per serving, which supports muscle maintenance and repair.
- Fats: The fat content, mostly from the olive oil and heavy cream, is moderate at around 15 grams per serving. Using lean turkey helps to keep the fat content in check.
- Carbohydrates: The dish contains around 35-40 grams of carbohydrates per serving, largely from the butternut squash and beans, which provide a steady source of energy.
- Fiber: With the inclusion of great northern beans and kale, the chili offers a good amount of dietary fiber—about 7-10 grams per serving—which aids in digestion and promotes fullness.
Vitamins and Minerals
This chili is packed with essential vitamins and minerals, thanks to the nutrient-dense ingredients:
- Butternut Squash: Rich in vitamins A and C, providing benefits for immune health, skin, and vision. It also supplies potassium, which helps maintain healthy blood pressure.
- Kale: A powerhouse of nutrients, kale is high in vitamin K (for blood clotting and bone health) and iron (important for red blood cell production). It also offers calcium and vitamin C.
- Beans: Great northern beans are a good source of folate, magnesium, and potassium, which support heart health and muscle function.
- Ground Turkey: In addition to being a lean protein source, turkey is rich in B vitamins, particularly B6 and B12, which are vital for energy metabolism and nerve function.
Health Benefits of Ingredients
- Butternut Squash: High in antioxidants like beta-carotene, which help combat inflammation and boost immune function. Its fiber content aids digestion and helps maintain a healthy gut.
- Ground Turkey: A lean source of protein, turkey is excellent for supporting muscle repair and growth, making it ideal for those looking to maintain a healthy diet while keeping fat intake low.
- Beans: High in fiber and protein, beans are great for digestion, promoting satiety, and supporting heart health due to their low cholesterol content.
- Kale: Known for its high nutrient density, kale provides important micronutrients like vitamin K, iron, and calcium, all of which contribute to healthy bones, blood clotting, and oxygen transport.
This chili is a wholesome, well-rounded meal that offers both comfort and nutrition in every bite.
Storage and Reheating Tips
How to Store Leftovers
To store leftover Butternut Squash Chili, transfer it to an airtight container once it has cooled to room temperature. Properly stored, the chili will last for up to 4-5 days in the refrigerator. For longer storage, freezing is a great option. Pour the chili into freezer-safe containers or heavy-duty freezer bags, leaving some space at the top for expansion. The chili can be stored in the freezer for up to 3 months.
When freezing, it’s helpful to portion out the chili into individual servings. This makes it easier to reheat only the amount you need, reducing waste and reheating time.
Reheating Tips
To reheat the chili, the stovetop is the best option to restore its texture and flavor. Pour the chili into a pot and heat over medium heat, stirring occasionally, until warmed through. If the chili has thickened too much during storage, add a splash of chicken broth or water to loosen it up.
If using the microwave, transfer a portion of the chili into a microwave-safe bowl, cover with a lid or microwave-safe wrap, and heat on medium-high for 2-3 minutes, stirring halfway through.
For both methods, be sure to heat the chili evenly to avoid hot spots, and taste before serving to adjust seasoning if needed.
Variations and Substitutions
Vegetarian and Vegan Options
For a vegetarian version of Butternut Squash Chili, simply omit the ground turkey and replace it with additional beans or plant-based meat crumbles. You can increase the quantity of great northern beans or mix in other beans like black beans or kidney beans to maintain the chili’s heartiness. For a vegan option, swap the heavy cream for coconut milk or a non-dairy cream alternative. Coconut milk adds a creamy richness without using animal products, while its subtle sweetness complements the butternut squash nicely.
By making these substitutions, you can create a completely plant-based chili that’s still packed with flavor, protein, and fiber.
Spicier Chili Option
If you prefer your chili with more heat, there are several ways to spice things up. Adding diced jalapeños to the vegetable sauté stage introduces a fresh, spicy kick. For an extra layer of heat, stir in chili powder, cayenne pepper, or red pepper flakes when adding the seasonings. The quantity can be adjusted based on your heat tolerance. You can also finish the chili with a dash of hot sauce to intensify the spiciness without altering the overall flavor balance.
These variations allow you to tailor the chili to your personal taste preferences, whether you’re looking for a milder dish or something with a fiery kick.
Common Mistakes and Troubleshooting
Common Mistakes
- Overcooking the Butternut Squash: One of the most common mistakes is overcooking the butternut squash, which can lead to a mushy texture. To avoid this, be sure to simmer the chili just until the squash is tender, but still holds its shape. Overcooking will cause the squash to break down too much, affecting the texture of the chili.
- Adding Cream Too Early: Adding the heavy cream too early in the cooking process can cause it to curdle. Dairy products like cream can separate or curdle when exposed to prolonged heat, which alters both the texture and appearance of the dish. Always add the cream at the end of cooking, and keep the heat low after it’s added.
Troubleshooting Tips
- If Chili Is Too Thick: If the chili becomes too thick, you can easily thin it out by adding more chicken broth or water. Start by adding small amounts at a time and stirring well until you reach the desired consistency.
- If Chili Is Too Watery: If the chili turns out too watery, let it simmer uncovered for longer. This will allow the excess liquid to evaporate and the flavors to concentrate. Stir occasionally and monitor the thickness until it reaches your preferred consistency.
Frequently Asked Questions (FAQ)
Can I make this chili ahead of time?
Yes, this chili can be made ahead of time and actually tastes even better the next day. As the chili sits, the flavors meld together, making it more flavorful when reheated. Simply store it in an airtight container in the refrigerator for up to 4-5 days. Reheat on the stovetop or in the microwave when ready to serve.
Can I use frozen butternut squash?
Yes, frozen butternut squash can be used in place of fresh squash. However, since frozen squash is often pre-cooked or blanched, it may cook faster than fresh squash. Adjust the cooking time by checking the tenderness of the squash during simmering and reducing the cooking time accordingly to avoid overcooking.
Is this chili gluten-free?
Yes, this recipe is naturally gluten-free. None of the ingredients used contain gluten, making it a safe option for those with gluten sensitivities or celiac disease.
What can I substitute for heavy cream?
You can substitute heavy cream with coconut cream, whole milk, or any non-dairy alternatives like almond or soy milk for a lighter, dairy-free version. Coconut cream adds a subtle sweetness and creaminess without dairy.
Can I use a different type of meat?
Yes, you can substitute ground turkey with ground chicken or ground beef if preferred. Both options work well, though ground beef will add more richness and fat to the chili.
Print
Butternut Squash Chili
Description
This hearty and nutritious Butternut Squash Chili combines the sweetness of butternut squash with savory turkey, beans, and fresh kale, creating a flavorful, comforting meal perfect for any season. The addition of cream makes the chili extra rich and creamy, while the veggies and beans provide fiber and nutrition.
Ingredients
- 1 tablespoon olive oil
- 1 large carrot, diced
- 1 stalk celery, diced
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon fresh thyme, minced
- 2 cups butternut squash, diced
- 14 oz great northern beans, drained and rinsed
- 10 oz ground turkey, browned and crumbled
- 2 ½ cups chicken broth
- ½ cup heavy cream
- 2 cups fresh kale, chopped and massaged
Instructions
1️⃣ Cook the turkey:
In a sauté pan, cook the ground turkey over medium-high heat until fully browned and cooked through, about 7-8 minutes. Drain any excess oil and set the turkey aside.
2️⃣ Sauté the vegetables:
In a large Dutch oven or stock pot, heat the olive oil over medium heat. Add the diced carrot, celery, and onion. Sauté for 3-4 minutes until the vegetables begin to soften.
3️⃣ Add garlic and thyme:
Stir in the minced garlic and thyme, cooking for an additional minute until fragrant.
4️⃣ Add the main ingredients:
Next, add the diced butternut squash, drained beans, cooked turkey, and chicken broth. Stir everything together, then bring the mixture to a boil. Once boiling, reduce the heat to medium-low and let it simmer for 15 minutes, or until the squash is tender.
5️⃣ Add cream and kale:
Pour in the heavy cream and add the chopped kale. Stir well and allow the chili to simmer for another 4-5 minutes, until the kale is wilted and all the flavors have combined.
6️⃣ Garnish and serve:
Serve your Butternut Squash Chili with your favorite toppings, such as avocado slices, shredded cheddar cheese, tortilla chips, or a dollop of sour cream.
Notes
- Make it vegetarian: You can omit the ground turkey and use vegetable broth instead of chicken broth for a vegetarian version.
- Customize the heat: Add a dash of cayenne pepper or red pepper flakes for some heat if you like spicy chili.
- Meal prep: This chili stores well in the fridge for up to 3 days or can be frozen for up to 3 months.