Black Bean and Corn Chili
A quick, flavorful, and nourishing chili featuring black beans, sweet corn, fire-roasted tomatoes, and creamy butternut squash. This plant-based, gluten-free recipe is rich in protein and fiber, low in saturated fat, and perfect for weeknight dinners, meal prep, or a cozy, healthy meal anytime.
Equipment
- 1 large saucepan
- 1 wooden spoon or spatula
- 1 measuring cup
- 1 Measuring spoon
- 1 knife
- 1 cutting board
Ingredients
- 1 tablespoon olive oil
- ½ cup chopped onion
- 1 red bell pepper chopped (about 1¼ cups)
- 1 garlic clove minced
- 15 ounces black beans drained and rinsed
- 1 cup corn kernels
- 14.5 ounces fire-roasted tomatoes with green chiles
- 15 ounces butternut squash puree
- 16 ounces fire-roasted tomato salsa
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- ½ teaspoon crushed Mexican oregano
- ½ teaspoon cayenne pepper
- Salt and black pepper to taste
- 1 cup low-sodium vegetable broth
Instructions
- Heat the Olive Oil: Begin by placing a large saucepan over medium heat and adding 1 tablespoon of olive oil. Allow the oil to warm until it shimmers slightly—this ensures it’s hot enough to gently sauté the vegetables without burning. Properly heated oil brings out the natural flavors of your aromatics in the next steps.
- Sauté the Onions: Add ½ cup of finely chopped onions to the warm oil. Stir frequently and cook until the onions turn translucent and soft, approximately 3-4 minutes. This process develops a sweet and savory base for the chili and ensures that no raw onion flavor remains.
- Add the Garlic: Once the onions are translucent, add 1 minced garlic clove. Stir continuously for 30 seconds to 1 minute until fragrant. Garlic burns quickly, so it’s important to keep it moving in the pan to release its flavor without becoming bitter.
- Cook the Red Bell Pepper: Next, add 1 chopped red bell pepper (about 1¼ cups). Stir the mixture and cook until the pepper becomes crisp-tender, roughly 4-5 minutes. The bell pepper adds sweetness, color, and a subtle crunch that balances the creaminess of the squash and beans.
- Combine the Black Beans and Corn: Add 15 ounces of drained and rinsed black beans and 1 cup of corn kernels to the saucepan. Stir to evenly combine with the onion, garlic, and bell pepper. This step layers in the protein and fiber, creating a hearty base for your chili.
- Add the Tomatoes and Butternut Squash: Pour in 14.5 ounces of fire-roasted tomatoes with green chiles and 15 ounces of butternut squash puree. Stir carefully to mix all the ingredients together. The roasted tomatoes bring smokiness and depth, while the squash adds natural sweetness and a creamy texture.
- Incorporate the Salsa and Vegetable Broth: Add 16 ounces of fire-roasted tomato salsa and 1 cup of low-sodium vegetable broth. Stir thoroughly to combine, ensuring that the mixture is evenly hydrated. The broth helps thin the chili slightly, giving it a perfect, stew-like consistency once simmered.
- Season the Chili: Sprinkle in 2 teaspoons chili powder, 1 teaspoon cumin, ½ teaspoon crushed Mexican oregano, and ½ teaspoon cayenne pepper. Season with salt and freshly ground black pepper to taste. Stir thoroughly so that all spices are evenly distributed. This step layers in warmth, complexity, and subtle heat without overpowering the vegetables.
- Bring to a Gentle Boil: Increase the heat slightly and bring the chili mixture to a gentle boil, stirring occasionally. Keep an eye on it to prevent sticking or splattering. A gentle boil helps activate the spices and allows flavors to meld before reducing to a simmer.
- Simmer and Thicken: Once boiling, reduce the heat to low and cover the saucepan partially with a lid. Let the chili simmer for 15 minutes, stirring occasionally to prevent sticking. During this time, the flavors deepen, the vegetables soften, and the mixture thickens into a hearty, rich consistency.
- Taste and Adjust Seasonings: After simmering, taste your chili and adjust the seasoning as needed. Add more salt, pepper, or a pinch of cayenne if you prefer additional heat. Tasting and adjusting ensures the flavors are balanced and vibrant before serving.
- Serve and Garnish: Spoon the chili into bowls and serve warm. Optional garnishes like chopped cilantro, a squeeze of lime, or avocado slices add freshness and a pop of color. This chili is hearty enough for a main dish or paired with a side of rice or cornbread for a complete meal.
Notes
- Use fire-roasted tomatoes and salsa for maximum depth of flavor; they add a smoky sweetness that elevates the chili.
- Rinse canned black beans thoroughly to reduce excess sodium and prevent a metallic taste.
- The butternut squash puree not only adds creaminess but also naturally thickens the chili, eliminating the need for cream or flour.
- Adjust the heat by varying the cayenne pepper and chili powder. Start with smaller amounts and add more gradually if desired.
- For a smoother texture, lightly mash a portion of the beans before simmering; this creates a thicker, creamier chili without changing flavor.
