Featured

Butternut Squash Chili (Vegan, Gluten Free)

This vegan butternut squash chili is an easy one pot meal to make for a week of healthy eats. It’s a comforting dish that everyone will love!

Butternut squash chili - Daisybeet

I’ve been making a version of this plant-based chili for years. I usually use sweet potato in this recipe, but I decided to mix it up and try butternut squash instead! This version came out deliciously, and I might be sticking with butternut squash from now on.

Usually, chili is a meat-heavy dish. But I promise you won’t miss the meat in this butternut squash chili! There is still plenty of comforting chili spice flavor, plus meatiness from beans and mushrooms.

Butternut squash chili - Daisybeet

Why you’ll love this butternut squash chili

  • One pot meal. Just add all the ingredients into a single pot and let it cook!
  • Affordable ingredients. This recipe utilizes affordable ingredients, including canned goods, seasonal produce, and spices you likely already have in your pantry.
  • Perfect for meal prep. This is a great meal prep recipe, because it is easy to make, keeps well in the fridge, and tastes great when reheated. It usually tastes even better the next day, because the flavors come out more!
  • Packed with fiber and protein. Between all the veggies and beans, this meal is a great source of plant-based protein and filling fiber!
Butternut squash chili - Daisybeet

Tips for making this recipe

  • Have your mise en place set before you start cooking. You need just one pot for this recipe, but the cooking process is faster and more seamless if you have all your ingredients ready to go before you begin. Chop all the vegetables, open the cans, drain and rinse the beans, and have your spice jars ready before turning on the stove.
  • Add more cayenne if you like heat. I don’t do well with super spicy foods, but if you like your chili spicy, add more cayenne pepper to your liking.
  • Sub sweet potato for butternut squash. As I’ve mentioned before, I make this recipe with sweet potatoes all the time, and it is delicious. Swap the butternut squash for 2-3 large sweet potatoes if you can’t find the squash.
Butternut squash chili - Daisybeet

If you love this recipe, you may also like

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

Print

Butternut Squash Chili (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: serves 6 1x
  • Category: main dish

Description

This vegan butternut squash chili is an easy one pot meal to make for a week of healthy eats. It’s a comforting dish that everyone will love!


Scale

Ingredients

  • 1 tbsp avocado oil
  • 1 white onion, diced
  • 3 cloves garlic, minced
  • 1 bell pepper, diced
  • 1 box white mushrooms, chopped
  • 1 zucchini, diced
  • 1 large butternut squash, peeled and diced into 1/2 inch cubes
  • 2 1/2 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1 tbsp cocoa powder
  • 1 28 oz can diced tomatoes
  • 1 can low sodium black beans, drained and rinsed
  • 1 can low sodium kidney beans, drained and rinsed
  • Salt and pepper to taste
  • 1 avocado, diced, for serving
  • Handful of fresh cilantro, chopped, for serving

Instructions

  1. Heat avocado oil in a large soup pot over medium heat.
  2. Add onion and cook for 2 minutes, stirring occasionally to prevent burning.
  3. Add garlic plus a generous shake of salt and pepper. Stir and cook for 1-2 minutes.
  4. Add all spices, cocoa powder, and an additional shake of salt and pepper. Stir so garlic and onion are well coated with spices. Cook for 1-2 minutes until fragrant.
  5. Add bell pepper, mushrooms, zucchini, butternut squash, and the can of diced tomatoes to the pot. Stir so everything is well combined. If mixture is very thick, add up to 1 cup of water to thin it out a bit.
  6. Bring mixture to a boil, then reduce to a simmer and cover.
  7. Cook for 20-30 minutes, until butternut squash is fork tender.
  8. Add black and kidney beans, stir to mix, and cook for an additional 3-5 minutes.
  9. Use a ladel to spoon portions into bowls, and top with diced avocado and cilantro.


Notes

  • Store in an airtight container in the fridge for up to 5 days.

Keywords: vegan chili, butternut squash chili, vegan, gluten free, healthy chili

Save this recipe for later to one of your Pinterest boards

Butternut squash chili - Daisybeet
Butternut squash chili - Daisybeet
Featured

Butternut Squash and Black Bean Tacos (Vegan, Gluten Free)

These butternut squash and black bean tacos are the most delicious seasonal meal that will surely please everyone at your next taco night!

Butternut squash and black bean tacos - Daisybeet

Pretty much any way you serve them, tacos are delicious. Tortillas (delicious) wrapped around Mexican spiced ingredients (delicious) with toppings like guacamole, salsa, and cheese (extra delicious). My advice: don’t trust anyone who says they don’t like tacos. Especially these butternut squash and black bean tacos!

While I’m still not quite ready to give up summer, I am starting to embrace the fall produce I see at the market. I love squash of all kinds, so I was super excited to find butternut squash on my latest shopping trip! The sweetness of roasted butternut squash in these tacos is the perfect contrast to the smoky black beans and cooling cabbage slaw.

Butternut squash and black bean tacos - Daisybeet

Why you’ll love these butternut squash and black bean tacos

  • Easy to make. There are no complicated steps or hard to find ingredients in this recipe.
  • They’re a filling, balanced meal. These tacos contain plant-based protein from black beans plus fiber in the cabbage, butternut squash, and black beans. I also added avocado to boost the healthy fat content in these tacos!
  • Everyone can enjoy them. These tacos are vegan and gluten free, so your friends with dietary restrictions can eat them, too!
  • Colorful AF. Because food is always more fun to eat when it looks like a rainbow! I mean, come on, look at those vibrant colors 🙂
Butternut squash and black bean tacos - Daisybeet

Main Ingredients + Some Nutrition Notes

  • Butternut squash: This winter squash is packed with vitamins, minerals, fiber, and antioxidants. It is high in vitamins A and C and potassium. Butternut squash’s antioxidants include carotenoids (beta-carotene), vitamin C, and vitamin E. Carotenoids give butternut squash its orange hue and are important for eye health and may help prevent certain cancers.
  • Purple cabbage: This ingredient is also loaded with antioxidants. Purple cabbage contains a variety of antioxidants, including vitamin C, carotenoids, and flavonoids. Also, since it is a cruciferous veggie like broccoli and kale, purple cabbage contains sulfur compounds. These compounds are great protectors against inflammation!
  • Black beans: Beans are a great source of both protein and fiber. One cup of black beans contains around 15 grams of each! Furthermore, black beans contain important vitamins and minerals, including iron and magnesium.
  • Corn tortillas
  • Lime
  • Cilantro
  • Avocado

If you love this recipe, you may also like

Butternut squash and black bean tacos - Daisybeet

Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

Print

Butternut Squash and Black Bean Tacos (Vegan, Gluten Free)

  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 8 tacos 1x
  • Category: main dish

Description

These butternut squash and black bean tacos are the most delicious seasonal meal that will surely please everyone at your next taco night!


Scale

Ingredients

Butternut Squash

  • 1 butternut squash, peeled and chopped into 1 inch cubes
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 2 tsp avocado oil
  • Salt
  • Pepper

Slaw

  • 3 cups shredded purple cabbage
  • 2 tbsp tahini
  • Juice of 1/2 lime
  • 1 tbsp apple cider vinegar
  • Salt to taste
  • Handful of cilantro, minced
  • 1 clove garlic, minced

Black Beans

  • 1 can low sodium black beans
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/4 tsp cayenne pepper

Finishing Touches

  • 8 corn tortillas
  • 1 avocado, sliced
  • Chopped cilantro
  • Lime wedges

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Toss butternut squash with spices, avocado oil, and salt and pepper to taste. Spread out on baking sheet and roast for 30 minutes or until fork tender.
  3. While the squash roasts, prepare the slaw by combining all slaw ingredients in a mixing bowl. Use your hands to mix, so the cabbage softens a bit and every ingredient is evenly distributed.
  4. Make the beans. Pour the can of beans into a saucepan without draining, and add spices. Heat on low-medium heat until heated through. Add salt to taste, if needed.
  5. Heat the tortillas over a gas stove burner or in a skillet. 
  6. Top each tortilla with a scoop of beans, cabbage, butternut squash, and a few slices of avocado. Sprinkle with cilantro and lime juice.


Notes

  • Can sub sweet potatoes for butternut squash for similar results.

Keywords: butternut squash and black bean tacos, vegan tacos, vegan, gluten free, healthy tacos

Save this recipe for later to one of your Pinterest boards

Butternut squash and black bean tacos Pinterest graphic - Daisybeet
Butternut squash black bean tacos Pinterest graphic - Daisybeet
Featured

Health Benefits of a High Fiber Diet + High Fiber Foods to Eat Today

Fiber is one of the most important nutrients to consume. Learn all about the health benefits of dietary fiber and the difference between soluble and insoluble fiber in today’s post, including a list of delicious foods to include in a high fiber diet!

Fiber is one of the most important nutrients for our diet, but it does not get the attention it deserves. Fiber is certainly less glamorous than other trendy nutrients, as it might evoke images of your grandparents sipping on metamucil. But, the benefits of fiber go so beyond keeping us regular! I’m all in for making fiber the coolest nutrient, and I hope you will be too after reading this post.

What is Dietary Fiber?

Dietary fiber is the indigestible part of plants that we consume when we eat fruits, vegetables, whole grains, legumes, nuts, and seeds. Unlike the macro and micronutrients, our bodies are unable to digest and absorb fiber, so it passes through our digestive system intact.

Soluble vs. Insoluble Fiber

There are two types of dietary fiber: soluble and insoluble. They each have unique health benefits. A high fiber diet should include sources of both types to get maximum benefits.

  • Soluble fiber dissolves in water, so it forms a gel in our digestive tract when we eat it. Because of this, it can bind to cholesterol in our bodies to help lower cholesterol levels. Good sources of soluble fiber include oats, beans, flaxseeds, barley, and apples.
  • Insoluble fiber does not dissolve in water, so it speeds up digestion and increases stool bulk. Good sources of insoluble fiber include nuts, cauliflower, whole wheat products, Brussels sprouts, and raspberries.

Health Benefits of a High Fiber Diet

  • Keeps us regular. Fiber, especially insoluble fiber, speeds up digestion and increases stool bulk. This helps prevent constipation and diarrhea to keep our bowels healthy and regular.
  • Weight management. High fiber foods are very filling, and lower in calories than other foods. Including many high fiber foods in our diets can promote healthy weight management.
  • Lower cholesterol levels. Soluble fiber forms a gel like substance in our bodies, which binds to “bad” LDL cholesterol to rid it from our bodies. Soluble fiber may also help improve other lipid markers (1).
  • Controls blood sugar levels. Fiber, especially soluble fiber, helps slow the absorption of blood sugar when we eat. Studies show that soluble fiber intake can reduce HbA1C, fasting blood glucose, and insulin resistance in people with Type 2 Diabetes (2).
  • Promotes gut health. The good bacteria that live in our guts depend on fermentable dietary products as a source of energy so they can be healthy and grow. Fiber from our diets feeds these good bacteria, so a high fiber diet promotes probiotic health, abundance, and diversity. Healthy gut bacteria also produce short chain fatty acids (SCFAs), which have their own health benefits such as reduced inflammation and reduced risk of chronic disease (3).
  • Reduced risk of chronic disease. High fiber diets are naturally high in plant foods, so they also come with lots of other amazing vitamins, minerals, and antioxidants to help prevent chronic disease, such as cardiovascular disease, certain cancers, and Type 2 Diabetes.

Dietary Fiber Recommendations

The dietary fiber recommendations are 25 grams per day for women and 38 grams per day for men. For women and men over 50, these numbers drop to 21 grams and 30 grams, respectively. For reference, one half cup of black beans has about 8 grams of fiber, one cup of shredded wheat contains about 5 grams, and one half cup of raspberries has 4 grams (4). As you can see, you need to eat multiple portions of fiber rich foods (i.e. plant foods) throughout the day to meet the recommendations.

One reason why many Americans are not meeting their daily fiber needs is because the standard American diet is low in fruits, vegetables, whole grains, and legumes. There are plenty of fiber supplements out there, but they are devoid of many of the other health benefits that come with plant foods, like vitamins, minerals, and antioxidants. Plus, fiber from supplements may not be as filling as fiber from plant foods.

High Fiber Foods to Add to Your Diet

Now, the fun part! This list is by no means exhaustive, but here are some of my favorite high fiber foods to enjoy daily. There are also some yummy recipes to give you inspiration to add more fiber to your diet!

Oatmeal

Contains 4 grams of fiber per 1 cup cooked oats. Try this Cacao Banana Oatmeal or Banana Baked Oatmeal with Peanut Butter and Chocolate Chips for an easy breakfast!

cacao banana oatmeal

Quinoa

Quinoa contains 2.6 grams of fiber per half cup. These Quinoa Enchilada Stuffed Peppers or this Moroccan Quinoa Salad from Choosing Chia would be perfect to add to your dinner menu!

quinoa stuffed peppers

Whole Wheat Pasta

Swap out white pasta for whole wheat, and you’ll get 3.2 grams of fiber per half cup serving! Some of my favorite whole wheat pasta dishes are this Spring Pasta with Lemon, Asparagus, Mushrooms, and Peas, and this Pasta Salad with Roasted Vegetables and Tuna.

high fiber diet pasta salad

Kale

One cup of kale has 2.6 grams of fiber. Even more reason to keep up your kale caesar habit! Check out this dairy free version, this Kale Cobb Salad from Dishing out Health, and this Rose Pasta with Asparagus and Kale from The First Mess to get your kale on!

kale caesar salad

Sweet Potato

One medium sweet potato has almost 4 grams of fiber. Make sure you’re eating the skin, though, as this is where most of the fiber (and other nutrients) lives! These Mexican Stuffed Sweet Potatoes are a favorite of mine, and I’ve been dying to try these Grilled Sweet Potato Wedges by Mad About Food!

mexican stuffed sweet potato high fiber diet

Chickpeas

Chickpeas, or garbanzo beans, are an excellent source of plant based protein and fiber. One half cup contains 8 grams! Fill up on this Chickpea and Roasted Vegetable Salad, Loaded Greek Hummus for a Crowd, or Chickpea and Avocado Stuffed Sweet Potatoes.

chickpea and roasted vegetable salad

Black Beans

Black beans pack 7.5 grams of fiber per one half cup. Try out this delicious mango avocado salsa over my Mushroom Tacos, or this Black Bean Tomato Avocado Salad by Little Spice Jar.

mango avocado black bean salsa

White Beans

Are you guys picking up on a bean trend here? White beans are also a good source of fiber. One half cup will give you 5.7 grams! I love to make this Dreamy Pink Beet and White Bean Dip for dipping, and this Tuscan White Bean and Kale Soup from Kristine’s Kitchen sounds so cozy.

white bean dip

Lentils

I love lentils of all kinds. One half cup has almost 8 grams of fiber. This Coconut Curry Red Lentil Soup is one of my favorites. Also, check out this Lemony Lentil Soup by Gimme Some Oven.

coconut curry red lentil soup

Apples

One medium apple has about 4.5 grams of fiber. I love to put sautéed apples in my morning oatmeal and munch on apple nachos as a healthy snack.

apple nachos

Pears

Pears have even more fiber than apples. One pear has almost 6 grams of fiber! Some of my favorite pear recipes are Hasselback Baked Pears and Ginger Roasted Beets, Sweet Potatoes, and Pears.

hasselback baked pear

Chia Seeds

Last but not least, chia seeds are a really excellent dietary fiber source. One tablespoon has a 4 grams! Try this Blended Chocolate Chia Pudding or this Dreamy Coconut Chia Pudding with Blueberries from The Wooden Skillet.

chocolate chia pudding

High fiber diets are super healthy, because as you can see, they include lots of fruits, veggies, whole grains, legumes, nuts and seeds. If you’re increasing your fiber intake, make sure to also drink plenty of water, because fiber digests better with water. What is your favorite way to get more fiber in your diet?

Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

Save this post for later to one of your Pinterest boards

high fiber diet pinterest graphic
Featured

Quinoa Enchilada Stuffed Peppers (Vegan, Gluten Free)

 

These stuffed peppers are a completely plant-based entrée that pack tons of delicious flavor! They take less than 1 hour to prepare and are easy to make ahead of time.

There’s something so satisfying about eating your food out of other food – bread bowls, papaya boats, and these stuffed peppers! This is such a fun and pretty way to serve an otherwise brown and lackluster looking (but delicious) quinoa enchilada salad!

 Grain salads are one of my go-to meal prep recipe suggestions. They require minimal cooking, come together quickly, and are versatile and customizable. While quinoa is technically not a grain, it behaves and tastes very much like one, and therefore it is one of my favorite grains to cook with. Unlike other grains, quinoa contains all nine essential amino acids that our bodies must obtain from food because we cannot make them ourselves. This makes it a good, high quality source of plant based protein, which is great for those following a plant-based diet. Quinoa is also higher in fiber than most grains, so it is quite filling.

The quinoa salad featured in these stuffed peppers is one of my new favorites because it is so flavorful and so easy to prepare! It involves minimal chopping, and you just throw the ingredients into a big bowl and stir to combine. I couldn’t stop taking bites of it as I was stuffing the peppers! You could easily skip the stuffed peppers entirely and eat this over a bed of greens, but the peppers just look so colorful and pretty!

 Ingredients

  • 2 cups cooked quinoa (about 1 cup dry)
  • 2 cups frozen corn
  • 1 can low sodium black beans, drained and rinsed
  • 1 cup red enchilada sauce
  • 2 scallions, thinly sliced
  • 2 handfuls fresh cilantro, chopped
  • 1-2 tbsp fresh lime juice
  • ½ tsp garlic powder
  • ½ tsp chili powder
  • ½ tsp cumin
  • 4 bell peppers, sliced in half lengthwise and deseeded
  • 1 avocado, sliced

Instructions

  1. Prepare dry quinoa and frozen corn according to package instructions.
  2. Preheat oven to 400 degrees F. Line a large glass baking dish with parchment paper.
  3. Combine cooked quinoa, corn, black beans, enchilada sauce scallions, cilantro, lime juice and spices in a large mixing bowl and stir to combine.
  4. Arrange peppers, cut side up, in the baking dish (you may need to use two dishes, depending on the size of your peppers).
  5. Scoop about 1/3rd – ½ cup of quinoa stuffing into each pepper half.
  6. Bake for 20-25 minutes, until peppers are beginning to soften.
  7. Top with avocado slices and extra lime juice to serve.

If you love this recipe, you may also like:

If you try this recipe, tag @daisybeet on Instagram so I can see your creations!