Quinoa Chili With Squash

Why You’ll Love This Recipe

• Hearty and satisfying vegetarian chili packed with plant-based protein and fiber.
• Butternut squash adds a gentle sweetness that balances the warm southwest spices.
• One-pot, weeknight-friendly recipe that is easy to double and perfect for meal prep.
• Flexible with toppings and add-ins: make it dairy-free, extra spicy, or kid-friendly.

Grocery List

• Produce: 1 medium butternut squash, 1 yellow onion, 1 red bell pepper, 3 garlic cloves, 1 lime, fresh cilantro, optional avocado and jalapeño (for extra heat).
• Dairy: Sour cream or plain Greek yogurt, shredded cheddar or pepper jack cheese (optional toppings).
• Pantry: Olive oil, quinoa, 2 cans black beans, 1 can diced tomatoes (28 oz), vegetable broth, tomato paste, chili powder, ground cumin, smoked paprika, dried oregano, ground cinnamon, cayenne or chipotle chili powder, salt, black pepper.

Full Ingredients

For the Quinoa Chili

• 1 tbsp olive oil
• 1 medium yellow onion, diced (about 1 1/2 cups)
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 4 cups 1/2-inch cubed butternut squash (about 1 medium squash, 2–2 1/2 lb whole)
• 1 cup uncooked quinoa, rinsed and drained
• 2 cans (15 oz each) black beans, drained and rinsed
• 1 can (28 oz) diced tomatoes with their juices
• 3 cups low-sodium vegetable broth (plus extra as needed to thin)
• 2 tbsp tomato paste
• 1 tbsp chili powder
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp ground cinnamon
• 1/4 tsp cayenne or chipotle chili powder, to taste (optional, for heat)
• 1 1/2 tsp fine sea salt, plus more to taste
• 1/2 tsp freshly ground black pepper, plus more to taste
• Juice of 1 lime (about 2 tbsp)

Optional Toppings

• Chopped fresh cilantro
• Sour cream or plain Greek yogurt
• Shredded cheddar or pepper jack cheese
• Diced avocado or avocado slices
• Lime wedges
• Crushed tortilla chips or warm corn tortillas on the side
• Sliced fresh jalapeño or pickled jalapeños (for extra spice)

Step-by-Step Instructions

Step 1: Prep the veggies and rinse the quinoa

Start by prepping all your ingredients so cooking is smooth and stress-free. Peel the butternut squash, slice it in half lengthwise, scoop out the seeds, and cut it into 1/2-inch cubes; you want fairly even pieces so the squash cooks at the same rate. Dice the onion and red bell pepper, and mince the garlic cloves. If you are using fresh jalapeño for extra heat, finely slice or dice it now as well (removing seeds for milder spice).

Place the quinoa in a fine-mesh strainer and rinse it thoroughly under cool running water for at least 30 seconds, rubbing the grains gently with your fingers. This removes the quinoa’s natural coating (saponin) which can taste bitter. Let it drain well while you start cooking.

Step 2: Sauté the aromatics

In a large heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and red bell pepper. Cook, stirring occasionally, for 5–6 minutes, until the vegetables are softened and the onion is turning translucent. If they start to brown too quickly, reduce the heat slightly.

Add the minced garlic (and fresh jalapeño, if using) and cook for 30–60 seconds, stirring constantly, just until fragrant. Garlic can burn easily, so do not walk away from the pan at this stage.

Step 3: Toast the spices and quinoa

Sprinkle in the chili powder, ground cumin, smoked paprika, dried oregano, ground cinnamon, and cayenne or chipotle chili powder (if using). Stir constantly for 30–60 seconds to lightly toast the spices. This step helps bloom the flavors and gives the chili a deeper, richer taste.

Add the rinsed and drained quinoa to the pot and stir to coat it evenly with the oil and spices. Toast the quinoa for 1–2 minutes, stirring often, until it smells slightly nutty. This improves the texture and flavor of the finished chili.

Step 4: Add squash, tomatoes, and broth

Add the cubed butternut squash to the pot and toss it with the aromatics and quinoa. Stir in the tomato paste until it is fully incorporated and coats the vegetables and grains.

Pour in the diced tomatoes with all their juices and the vegetable broth. Add the salt and black pepper. Stir well, scraping up any browned bits from the bottom of the pot (these add extra flavor). Increase the heat to medium-high and bring the mixture just to a boil.

Step 5: Add beans and simmer until tender

Once the pot is boiling, stir in the drained and rinsed black beans. Reduce the heat to low so the chili is at a gentle simmer. Cover the pot with a lid, leaving it slightly ajar to prevent overflow, and cook for 25–30 minutes. Stir every 5–10 minutes to prevent sticking at the bottom.

The chili is ready for the next step when the quinoa is fluffy and tender, the butternut squash cubes are soft all the way through when pierced with a fork, and the mixture has thickened into a hearty, stew-like consistency.

Step 6: Adjust consistency and season to taste

Remove the lid and check the consistency. If the chili is thicker than you like, stir in an additional 1/4–1/2 cup of vegetable broth at a time until it reaches your preferred thickness. If it seems too thin, continue to simmer uncovered for 5–10 minutes, stirring occasionally, until it reduces slightly.

Stir in the lime juice, then taste and adjust the seasoning. Add more salt, black pepper, or lime juice as needed. If you would like extra heat, you can add a pinch more cayenne or chipotle powder now and let it simmer for a couple more minutes.

Step 7: Serve and garnish

Once the flavors taste balanced and the texture is how you like it, remove the pot from the heat. Ladle the quinoa chili into warm bowls.

Top each serving with chopped fresh cilantro and any other toppings you enjoy: a dollop of sour cream or Greek yogurt, a sprinkle of shredded cheese, a few slices of avocado, a handful of crushed tortilla chips, and a lime wedge on the side for squeezing. Serve hot, with extra toppings on the table so everyone can customize their bowl.

Pro Tips

• Cut the squash evenly: Aim for 1/2-inch cubes; larger pieces take longer to soften and may cook unevenly.
• Do not skip rinsing the quinoa: This simple step removes bitterness and gives a cleaner flavor to the chili.
• Adjust thickness at the end: Quinoa continues to absorb liquid as it sits; thin leftovers with a splash of broth or water when reheating.
• Build flavor with time: If you have the time, let the chili simmer on low for an extra 10–15 minutes after it is cooked; the flavors meld beautifully.
• Taste for salt after adding lime: The acidity can make the chili seem less salty, so always adjust seasoning at the very end.

Variations

• Smoky chipotle version: Replace the cayenne with 1–2 tsp finely chopped canned chipotle peppers in adobo. Add with the spices for a deeper smoky flavor.
• Corn and veggie packed: Stir in 1–1 1/2 cups frozen corn kernels and/or an extra diced bell pepper during the last 10 minutes of simmering for added sweetness and texture.
• Slow cooker adaptation: Sauté the onion, pepper, garlic, and spices on the stovetop, then transfer everything to a slow cooker with the remaining ingredients. Cook on low for 4–5 hours or on high for 2–3 hours, until the squash and quinoa are tender.

Storage & Make-Ahead

Allow the chili to cool to room temperature before storing. Transfer to airtight containers and refrigerate for up to 4 days. The flavors will continue to develop, making it an excellent make-ahead meal. To reheat, warm gently on the stovetop over medium-low heat or in the microwave, adding a splash of vegetable broth or water if it has thickened too much. For longer storage, freeze in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating. Add fresh toppings like cilantro, avocado, and lime just before serving for the best texture and flavor.

Nutrition (per serving)

Approximate values for 1 of 6 servings, without toppings: about 330 calories; 14 g protein; 58 g carbohydrates; 10 g dietary fiber; 6 g fat (1 g saturated); 0 mg cholesterol; approximately 650 mg sodium (will vary based on broth and salt used). Adding dairy toppings and avocado will increase calories and fat but also add additional protein and healthy fats.