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Quick and Easy Paleo Squash Chili (Whole30, Dairy-Free, Bean-Free)

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As the seasons change and we shift into fall, soups and stews start to sound more and more delicious. There is something comforting and warming about a good chili, and we love this Paleo squash chili because it is full of fall flavors, textures and colors.

Adding squash to chili like we have in this Paleo squash chili is just so delicious. It adds a little tender sweetness and another layer of texture combined with the peppers, onions and tomatoes. Plus, it is way more friendly on your stomach than legumes. So, just put squash in it instead of the beans. You’ll get your fiber, and feel satisfied without the bloat. You will also love the chunky texture and mildly spicy flavors. They will keep you warm and cozy all fall and winter!

Further Food Nutritionist Commentary:

The aromatic, balsamic flavor of oregano, whose name means 'mountain joy', contains thymol and rosmarini acid that are potent antioxidants that prevent oxygen based damage. When possible, opt for fresh over dried oregano as it has better flavor. Oregano's a good source of vitamin K, manganese, iron, and calcium. The herb cumin has a history of being taken for digestion problems (e.g. diarrhea, gas, bowel spasms), yet as a flavoring component in dishes, it contains the heart healthy antioxidant, curcumin. For each tablespoon of ground cumin, it contains only 10 mg of sodium and by cooking with it, it can help prevent iron deficiency since it contain 22% of Daily Value/4 mg of iron. One will see cumin used in curry, curry powder mixes, Indian spice mixes, European cheeses, Latin American marinades for beef and dips, Moroccan stews, tandoori chicken and Middle Eastern chicken salads.

By Nikki Nies, MS,RD, LD
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Quick and Easy Paleo Squash Chili (Whole30, Dairy-Free, Bean-Free)

  • Prep Time:5 minutes
  • Cook Time:25 minutes
  • Servings: 4

Ingredients

28 oz canned tomatoes
1 tablespoon tomato paste
1 delicata squash, cubed
1/2 onion, roughly chopped
1 green pepper, roughly chopped
1 lb ground beef
1 batch chili seasoning (see below)
1/4 cup green onion, chopped

Chili seasoning:
1 tablespoon chili powder
1 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon oregano
1/2 teaspoon onion powder
1/2 teaspoon paprika
1/4 teaspoon thyme

Instructions

  1. Start by prepping all of the ingredients as indicated in the ingredient list above.
  2. Heat a large soup pot over medium heat. Add canned tomatoes, tomato paste, squash, onion and bell pepper to the pot. Cover and let cook for 20 minutes, stirring occasionally.
    In a separate skillet over medium heat, cook ground beef. Break beef into small bits and cook until browned.
  3. While ground beef is cooking, prepare chili seasoning. When beef is almost fully cooked, stir in chili seasoning.
  4. After 20 minutes, add cooked ground beef to soup pot. Turn the heat down to low, and simmer covered for 5 more minutes.
  5. Ladle chili into bowls, garnish with green onion and serve.
Start by prepping all of the ingredients as indicated in the ingredient list above. Heat a large soup pot over medium heat. Add canned tomatoes, tomato paste, squash, onion and bell pepper to the pot. Cover and let cook for 20 minutes, stirring occasionally. In a separate skillet over medium heat, cook ground beef. Break beef into small bits and cook until browned. While ground beef is cooking, prepare chili seasoning. When beef is almost fully cooked, stir in chili seasoning. After 20 minutes, add cooked ground beef to soup pot. Turn the heat down to low, and simmer covered for 5 more minutes. Ladle chili into bowls, garnish with green onion and serve.

Nutrition Information

Per Serving: Calories: 320; Total Fat: 15 g; Saturated Fat: 5 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 1 g; Cholesterol: 71 mg; Sodium: 231 mg; Potassium: 396 mg; Carbohydrate: 20 g; Fiber: 5 g; Sugar: 9 g; Protein: 28 g

Nutrition Bonus:

Vitamin C: 75%; Vitamin A: 81%; Iron: 31%; Calcium: 8%

 

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