Butternut Squash And Black Bean Protein Chili
A hearty, plant-based chili blending black beans, sweet butternut squash, and protein-packed red lentils. Perfect for a cozy lunch that keeps your energy steady all afternoon.
Prep
15 min
Cook
30 min
Total
45 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Knife and cutting board
Time saver
Flavor builder: Chili always tastes better the next day as the spices meld. Store it in an airtight container in the fridge for up to 5 days, or freeze in individual portions.
Do these three things first
- 1Prep cans black beans (drained), cup dry red lentils (rinsed), large bell pepper (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat a generous splash of olive oil…
- 01
Heat a generous splash of olive oil…
Heat a generous splash of olive oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onion and bell pepper, sautéing for 5 to 7 minutes until softened.
Look for: softened
Tap card to mark done - 02
Stir in generous amounts of your favorite…
Stir in generous amounts of your favorite pantry spices, such as ground cumin, smoked paprika, chili powder, and a large pinch of salt, cooking for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 03
Add the cubed butternut squash
Add the cubed butternut squash, diced tomatoes with their juices, rinsed black beans, and dry red lentils.
Tap card to mark done - 04
Pour in 3 cups of water or…
Pour in 3 cups of water or vegetable broth to ensure the lentils have enough liquid to expand. Stir well and bring to a gentle boil.
Tap card to mark done - 05
Reduce the heat to low
Reduce the heat to low, cover, and simmer for 25 to 30 minutes. Stir occasionally to prevent sticking, cooking until the squash is fork-tender and the lentils have broken down to naturally thicken the chili.
Look for: the squash is fork-tender and the lentils have broken down to naturally thicken the chili
Tap card to mark done - 06
Taste and adjust the seasoning with additional…
Taste and adjust the seasoning with additional salt and black pepper before serving hot.
Tap card to mark done
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