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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 45-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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.
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.
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
The nutrition underneath
Why this bowl holds together
Squash shortcut
Squash shortcut: Buy pre-cubed butternut squash from the produce section or freezer aisle to cut your prep time in half.
Flavor builder
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.
Digestion note
Digestion note: Because this is a very high-fiber meal, drink plenty of water throughout the day to help it move comfortably through your digestive tract.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.