1. Heat olive oil in a large Dutch oven or stockpot over medium-high heat.

  2. Add onion, bell pepper, squash, and garlic and sauté until the onions begin to turn translucent, stirring occasionally, about 10 minutes.

  3. Reduce heat to medium-low. Add the chili powder, cumin, cinnamon, and salt. Stir until vegetables are evenly coated, then add the bay leaf, tomatoes, beans, and vegetable broth.

  4. Cover and simmer for one hour, stirring occasionally. Taste for spice level and adjust, as needed.

  5. To serve, remove bay leaf, then ladle into individual bowls and top with avocado and cilantro. If desired, spice it up with some chipotle hot sauce.

  6. Serve with:
    Fresh, cut pineapple
    Meijer reduced-fat cottage cheese


Nutrition Facts

400 calories | 19g fat, 49g carbs, 11g protein


The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the MyPlate food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit to select an individualized meal plan that meets your daily needs. Information found at should never replace your doctor’s advice or care.