Dr. Travis' Chunky Chili

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Playing Drs. Rx: Spicy Foods for a Longer Life

A recent study shows that eating spicy foods can help ward off illness and help you live longer! For a healthy and satisfyingly spicy meal, try Dr. Travis' chunky chili from his book, The Doctor's Diet Cookbook

Serves: 8


  • 1 tablespoon extra-virgin olive oil
  • 1 small butternut squash (about 2 pounds), peeled, cut in half, seeds scooped out, cut into ½-inch cubes
  • 1 yellow onion, chopped
  • 1 green bell pepper, cored, seeded, and chopped
  • 1 red bell pepper, cored, seeded, and chopped
  • 1 jalapeno chili, seeded and minced
  • 2 garlic cloves, minced
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cinnamon
  • 1 (15-ounce) can no-salt added diced tomatoes with juices
  • 1 cup low-sodium vegetable or chicken stock or water
  • 2 (15-ounce) cans no-salt-added black beans, drained and rinsed
  • 1 tablespoon apple cider vinegar
  • 1 to 2 teaspoons salt, to taste
  • Brown rice or another grain, whole-grain tortillas, or steamed kale leaves for serving
  • Topping options: shredded jack cheese, sliced avocado, sliced scallions, chopped cilantro leaves, plain Greek yogurt


  • Heat the oil in a large saucepan over medium-high heat. Add the squash and cook, stirring occasionally, until lightly browned, 5-7 minutes. Add the onion, peppers, and jalapeno and cook until softened, about 10 minutes. Add the garlic and cook for 2 minutes. Add the cumin, oregano, and cinnamon and cook until aromatic, about 1 minute.
  • Add the tomatoes, stock, beans, vinegar, and salt and cook, stirring occasionally, until the squash is softened, about 15 minutes. Mash the beans and squash with a potato masher or wooden spoon to your desired chunkiness. Spoon into bowls and serve over brown rice or another grain, tortillas, or steamed kale leaves, with your choice of toppings.

Source: The Doctor's Diet Cookbook, by Dr. Travis Stork. Click here to purchase a copy!

The Doctor's Diet Cookbook is published by Bird Street Books, Inc., which is owned by The Doctors' executive producer.