Pinto Bean Chili with Corn and Winter Squash

The spiciness of this light yet satisfying chili is complemented by the subtle sweetness of corn and winter squash. Queso fresco is a crumbly, slightly salty Mexican cheese that's available in many large supermarkets. If you can't find it, substitute crumbled feta or farmer cheese. For a heartier chili, add one cup thawed frozen meatless crumbles. For a vegan version, use shredded soy cheddar or mozzarella cheese.

Yield: 6 servings (serving size: 1 1/2 cups chili, 2 tablespoons cheese, and 1 lime wedge)

Ingredients

• 1  tablespoon  olive oil
• 1 1/2  cups  chopped onion
• 1 1/2  cups  chopped red bell pepper
• 1  garlic clove, minced
• 2  tablespoons  chili powder
• 1/2  teaspoon  ground cumin
• 4  cups  (1/2-inch) cubed peeled butternut squash (about 1 pound)
• 3  cups  cooked pinto beans
• 1 1/2  cups  water
• 1  cup  frozen whole-kernel corn
• 1  teaspoon  salt
• 1  (14.5-ounce) can crushed tomatoes, undrained
• 1  (4.5-ounce) can chopped green chiles, undrained
• 3/4  cup  (3 ounces) crumbled queso fresco
• 6  lime wedges

Preparation

Heat olive oil in a large nonstick skillet over medium heat. Add onion, bell pepper, and garlic; cover and cook 5 minutes or until tender. Add chili powder and cumin; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker. Add butternut squash and next 6 ingredients (through chiles). Cover and cook on low 8 hours or until vegetables are tender and chili is thick. Sprinkle with cheese; serve with lime wedges.

Nutritional Information

Calories:

296 (20% from fat)

Fat:

6.5g (sat 2.2g,mono 2.7g,poly 1g)

Protein:

15.1g

Carbohydrate:

49.6g

Fiber:

13.3g

Cholesterol:

10mg

Iron:

4.8mg

Sodium:

640mg

Calcium:

206mg