Celebrating Winter Squash Season
Rachel Pohlman, MPH, RD, LDN
Nutrition and Physical Activity Senior Director
Nijsha Johnson
Health Educator
Squash comes in many shapes and sizes. Join our educators as they show off the winter squash growing in the GrowWELL Garden, discuss where squash comes from, and teach how to harvest butternut squash. We have been growing Lakota winter squash, long island cheese pumpkin, and butternut squash. Learn how to turn a large butternut squash harvest into a delicious customizable vegetarian chili.
Planting seasons may vary depending on your planting zone. Because the Poe Center is located in central North Carolina, we plant in Zone 8B. To find your planting zone, go to https://planthardiness.ars.usda.gov/
Tip: Try and use every part of the butternut squash. The peeled rind can be used for stock, the seeds for a snack or planting later, and the meat of the plant for a yummy meal.
Vegetarian Chili
Ingredients
2 Tablespoons olive oil
4 cloves garlic, minced
1 medium onion, diced
1 medium zucchini, chopped
1/2 of a butternut squash, peeled and diced
1 can (15 oz.) kidney beans, rinsed and drained
1 can (15 oz.) black beans, rinsed and drained
2 bell peppers, chopped
2 cups low-sodium vegetable or chicken broth
2 cans (14.5 oz. each) diced tomatoes, no salt added
1 Tablespoon chili powder
1 teaspoon ground cumin
1⁄2 teaspoon paprika
1⁄2 teaspoon cayenne pepper
1⁄2 teaspoon salt
1 teaspoon black pepper
Directions
- In a large pot over medium heat, add olive oil and warm until hot but not bubbling. Add garlic and onion and sauté until fragrant, about 3 to 5 minutes.
- Add sweet potato, zucchini, bell pepper, carrots and sauté for 7 to 10 minutes, or until slightly softened.
- While vegetables are cooking, rinse kidney beans and black beans in a colander.
- Add broth, beans, can of tomatoes and their juices, and all spices into the pot. Stir until fully combined. Heat until boiling.
- Once boiling, reduce the heat to low and cover the pot. Simmer for 30 to 40 minutes, stirring occasionally.
- Remove from heat. Mash the chili slightly with a potato masher for several minutes until chili thickens. Stir until fully incorporated. There should be some chunks of vegetables.
- Serve immediately with toppings of choice.
Topping suggestions: Try green onions, low-fat cheese, low-fat sour cream, or diced avocado.
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