Vegan Smokey Butternut Chili (healthy comfort food)

smokey butternut chili served in a white bowl

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

If you are searching for a warming, comforting, and healthy winter meal, you are at the right place! This Smokey Vegan Butternut Chili will conquer everyone in the family! Besides, it is meal-prep friendly too: you can make a larger portion and save it in the fridge for a few days.

Vegan butternut chili health benefits

The main ingredients of the vegan butternut chili are all easy to find and jam-packed in nutrients.

The first is butternut squash. This amazing vegetable is loaded with nutrients. Indeed, it contains numerous vitamins and minerals such as calcium, iron, magnesium, potassium copper, and phosphorus. All these minerals can help to lower the risk of heart disease and cancer, regulate blood pressure, and boost immunity. Butternut squash can also be a precious ally in losing weight, due to its quite low caloric power.

The second ingredient is beans. This legume is indeed a powerhouse of nutrients. They are an excellent source of fiber, protein, antioxidants, iron, magnesium, potassium, zinc, and folate. In addition, they help promote good gut health and to prevent diabetes and fatty liver.

If you want to know more about the amazing benefits of chickpeas, this is an article for you! Dried Chickpeas vs Canned Chickpeas: main differences and nutritional benefits

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Ingredient Selection Tips

Beans

Make sure to always check the ingredients list when buying canned beans. In particular, try to avoid added salt, sugar, or additives.

Liquid Smoke

Liquid smoke is usually near the barbecue sauce on supermarket shelves. Read the food label to make sure that the product you are buying is all-natural.

Noteworthy Health Benefits

Beans

Beans are an excellent source of fiber, protein, antioxidants, iron, magnesium, potassium, zinc, and folate. Find out why they are good for our health:

  • They can help lower the risk of heart disease
  • Beans are good for weight management
  • They can help reduce the risk of cancer
  • Beans can prevent diabetes
  • They can prevent fatty liver
  • This legume is also good for gut health

Butternut Squash

Butternut Squash is an amazing vegetable. It is loaded with nutrients while being low in calories. Indeed, it contains vitamins such as vitamins A, C, E, B1, B3, B6, B9, and minerals like calcium, iron, copper, phosphorus, magnesium, potassium, and manganese.

Let’s list some of its main health benefits:

  • It may help lower the risk of heart disease
  • Butternut squash help to reduce the risk of some cancers
  • It may protect against mental decline
  • This veggie may help in losing weight
  • It may help in lowering blood pressure
  • Butternut squash can prevent asthma
  • It is good for hair and skin health
  • This powerful food may lower cancer risk
  • It is good for healthy digestion
  • Butternut squash can boost immunity
smoky butternut chili served in a white bowl

Smokey Butternut Chili

Caitlin Havener
you are searching for a warming, comforting, and healthy winter meal, you are at the right place! This Smokey Vegan Butternut Chili will conquer everyone in the family! And it is meal-prep friendly too: you can make a larger portion and save it in the fridge for a few days.
4 from 2 votes
Prep Time 10 minutes
Total Time 30 minutes
Servings 8
Calories 231 kcal

Ingredients
  

Instructions
 

  • Heat oil in a large pot or Instant pot
  • Sauté onion, garlic, and red bell pepper until onion is starting to turn translucent.
  • Add all ingredients to the pan and mix.
  • If on the stove, bring to boil and then lower to a simmer. Cover. Simmer until butternut squash is cooked, ~10 minutes. If cooking in a pressure cooker put the lid on and set to sealing. Pressure cook high for 3 minutes.
  • Adjust salt, pepper, and ground red pepper, as needed.

Notes

Nutrition

Nutrition Facts
Smokey Butternut Chili
Amount per Serving
Calories
231
% Daily Value*
Fat
 
3
g
5
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Sodium
 
394
mg
17
%
Potassium
 
817
mg
23
%
Carbohydrates
 
42
g
14
%
Fiber
 
14
g
58
%
Sugar
 
7
g
8
%
Protein
 
11
g
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword healthy comfort food, healthy dinner, smokey butternut chili, WFPB
Tried this recipe?Let us know how it was!

2 thoughts on “Vegan Smokey Butternut Chili (healthy comfort food)”

  1. 3 stars
    I’m guessing it’s the Liquid Smoke, but over 6000 mg of sodium? 250% of what we should have? I’ll try the recipe without it. That’s just not healthy at all imo.

    1. Thanks for letting me know. I will have my assistant look at that again, as I am sure it is incorrect. We also need to note low sodium for the canned ingredients. 1/2 tbsp of liquid smoke is a really small amount, so that would not be the case. Please try the recipe before you give it a bad rating. Have a great day!

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