Pumpkin Chili
This post may contain affiliate or sponsored links. Please read our disclosure policy.
Want a super nutritious, flavorful recipe that can feed a crowd, won’t break the bank, or doesn’t take much time? This Pumpkin Chili recipe gets the job done. Even better, it only takes 20 minutes to make AND is a great make-ahead freezer meal!
My kids liked this recipe more than the beef chili I make. It was super delicious and very healthy! – Trish
Why Readers Love This Chili Recipe
Here are some of the reasons our readers have loved this recipe for years:
1. It makes a HUGE amount.
This is a great recipe for a group of people. Not only does it make a ton, but the ingredients are not expensive!
2. It’s gluten-free, dairy-free, and vegetarian.
Talk about healthy! This veggie-packed soup will be on the regular rotation, especially if you’re looking for tasty recipes but have dietary restrictions. Here are 30+ More Gluten-Free Dinner Recipes, if you need more ideas.
3. It’s freezer-friendly.
We are big fans of freezer meals. Not only have we written two freezer meal cookbooks, put together our popular 1 Hour Freezer Prep Sessions, and shared a round-up of amazing freezer meals, but we also provide freezing and thawing instructions on any recipe that can be prepped ahead for later.
4. It’s delicious.
Most importantly, perhaps, is that it passed the taste test with my carnivorous “foodie” husband who declared, “This is really good!”
Ingredients
This is not a hard recipe at all. Don’t be dissuaded by the long list of ingredients. You probably have most of these in your pantry and the variety really does add so much depth of flavor to the chili.
Keep in mind that it’s easy to adjust this recipe to what you have on hand. Add the kinds of beans you like or already have. Leave out the carrots if you don’t have any. It’s up to you.
Ingredient Notes:
- Veggies – Because this meal doesn’t cook very long on the stove, you do need to saute some of the veggies before you get cooking.
- Fire-Roasted Tomatoes – Regular petite diced tomatoes will work. But we love the flavor fire-roasted tomatoes bring to soups like our Tomato Bisque, Crock Pot Tortilla Soup, and Pizza Soup.
Step-by-Step Instructions
Saute the Onions and Carrots
Sautéing the vegetables builds a lot of flavor from the very beginning. After veggies are tender, you’ll add in the garlic, tomato paste, & red pepper flakes.
Stir in Remaining Ingredients
Stir in the broth, tomatoes, pumpkin puree, black beans, pinto beans, chickpeas, chili powder, cumin, oregano, paprika, salt, and pepper.
Cook It!
Bring to a boil, stirring almost constantly, and then reduce to a simmer. Simmer for about 20 minutes, stirring regularly to avoid scorching the bottom.
What to Serve with Pumpkin Chili
Anything that goes with a classic chili recipe will be delicious with this one, as well.
Topping Ideas:
- Diced avocado
- Sour cream or plain Greek yogurt
- Shredded cheddar cheese
- Crushed corn tortilla chips
- Thinly sliced green onions
Side Dish Ideas:
- Sweet Potato Corn Bread
- Avocado Lime Salsa or Guacamole with Tortilla Chips
How to Freeze Pumpkin Chili
Freezing soups is one of my favorite ways to save my future self time. Chili is no different. Here is how to make it a freezer meal!
Freeze For Later: Follow Steps 1-2. Freeze the uncooked chili in large freezer bag(s) or container(s). Alternatively, you can fully cook and cool the soup and then freeze.
Prepare From Frozen: Thaw completely. Follow Steps 3-4. If the soup was fully cooked, then all you need to do is thaw it and warm it up on the stovetop or in the microwave.
More Vegetarian Recipes
FAQs
Yes, chili freezes well either before or after cooking it. Read our thorough article about two methods for how to freeze white chicken chili. The same instructions apply to this recipe.
This will work great in the Instant Pot. Just sauté the onions, carrots, and garlic in the oil until soft (about 3-4 minutes). Stir in everything else. Cook at high pressure for 7 minutes with a quick release.
Absolutely! Just sauté the onion, carrots, and garlic until soft. Transfer to the slow cooker and add all the other ingredients. Cook on LOW for about 6-8 hours and you should be golden.
Did you make this? Snap a photo and tag us on Instagram at @thrivinghome so we can see your creations and cheer you on!
Pumpkin Chili
Want a super nutritious, flavorful recipe that can feed a crowd, won’t break the bank, or doesn’t take much time? Your family will enjoy this healthy vegetarian chili.
Ingredients
- 1 to 2 tablespoons avocado oil or olive oil
- 1 onion, diced (about 1 cup)
- 2 carrots, diced (about 1 cup)
- 4 garlic cloves, minced
- 2 tablespoons tomato paste
- Pinch of red pepper flakes
- 4 cups low-sodium vegetable broth or chicken broth
- 2 (15-ounce) cans fire roasted diced tomatoes, with their juices (regular petite diced tomatoes will work, too)
- 1 (15-ounce) can pumpkin puree
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (15-ounce) can pinto beans, drained and rinsed
- 1 (15-ounce) can chickpeas, drained and rinsed
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1/2 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1 teaspoon salt, plus more to taste
- 1/2 teaspoon ground black pepper, plus more to taste
- Optional toppings: diced avocado, sour cream or plain Greek yogurt,* shredded cheddar cheese,* crushed corn tortilla chips, thinly sliced green onions
*Omit if making this dairy-free
Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.
Instructions
Make It Now:
- In a large pot or dutch oven over medium-high heat, heat the oil. Once the oil is shimmery, add in the onions and carrots and saute until tender, about 4-5 minutes. Season lightly with salt and pepper as they cook. Add in the garlic, tomato paste, and red pepper flakes and saute another 30-60 seconds.
- Stir in the broth, tomatoes, pumpkin puree, black beans, pinto beans, chickpeas, chili powder, cumin, oregano, paprika, salt, and pepper. (Freezing instructions begin here.)
- Bring to a boil, stirring almost constantly, and then reduce to a simmer. Simmer for about 20 minutes, stirring regularly to avoid scorching the bottom.
- Taste and adjust salt and pepper amounts. Serve topped with your favorite chili toppings.
Freeze For Later: Follow Steps 1-2. Freeze the uncooked chili in large freezer bag(s) or container(s). Alternatively, you can fully cook and cool the soup and then freeze.
Prepare From Frozen: Thaw completely. Follow Steps 3-4. If the soup was fully cooked, then all you need to do is thaw it and warm it up on the stovetop or in the microwave.
Notes/Tips
- I would suggest not tweaking the seasonings much. That’s where the chili flavor resides.
- To Freeze, follow Steps 1-2. Freeze the uncooked chili in large freezer bag(s) or container(s). Alternatively, you can fully cook and cool the soup and then freeze.
This was delicious! I didn’t use a full can of pumpkin, but this was a great way to use up what was left from making a pumpkin oatmeal recipe!
Hi Caitlyn. Thanks for leaving a review. I always freeze my leftover pumpkin and never thought about just using it up in this recipe.
I was hesitant to make this because of the pumpkin, but I have to say it was so good! Thanks for another fast, healthy, and delicious meal!
So glad you enjoyed it Erin. I was nervous the first time too, but it was sooooooo good! Thank you for taking the time to leave a review!
I didn’t actually make this yet, but plan to do so. For the nutrition info, what is considered one serving?
Hi Brandi. Good question. I just updated the recipe to make this clear, but it’s 1 1/2 cups.
Had this with cornbread. It was great!
Hi Caroline. Not going to lie, the deliciousness of this recipe really shocked my family! So glad you enjoyed it too!
Himself and I truly LOVED this chili!! He says it’s a definite keeper!
Thanks for the recipe.
Sweet! Love hearing that this chili was a hit for you all!
This recipe looks absolutely delish! I would love to try this in the instantpot- any suggestions for doing so?
Hey Nikki. This will work great in the IP. Just saute the onions, carrots, and garlic in the oil until soft (about 3-4 minutes). Stir in everything else. Cook at high pressure for 7 minutes with a quick release.
My kids liked this recipe more than the beef chili I make. It was super delicious and very healthy!
Oh, that’s great to hear!
Hi there! I’ve made this on the stove and it was delicious!! 🙂 Do you know if it could also be prepared in a slow-cooker?
Thanks!
Absolutely! Just saute the onion, carrots, and garlic until soft. Transfer to the slow cooker and add all the other ingredients. Cook on LOW for about 6-8 hours and you should be golden. 😉
Great thank you!
It’s really yummy! Took longer to cook with the lentils, carrots and onion to be tender. I cooked on high then simmered still a very good recipe. I also cut back on Chili powder as I am bring some to my Dad. I added some Salsa in my bowl with avocado tasty combo. Thanks for a easy hearty recipe perfect for Winter or Fall!
Thanks for your feedback and tips! I love hearing of a successful recipe. 🙂
Thinking about making this for a family gathering this weekend! My husband loves just a hint of jalepeno, so I was thinking about swapping that for the red pepper flakes to keep the spiciness down. What do you think?
Mmmm, that sounds delicious.
Dry lentils? Or cooked ones?
Thanks!
Can’t wait to try this !
Dried. I’ll make that clearer in the recipe. Thanks for asking!
Thanks!
I’ll be trying this recipe as I love pumpkin! Where are lentils listed in the ingredients? BTW… I love your Slow Cooking chart! I never liked chicken cooked in a slow cooker as it was cooked way to long. Not anymore!
There are no lentils in this recipe. Did you see that somewhere listed in the article or recipe? I’m glad our slow cooker chart was helpful to you!
This looks so good, healthy and easy to make! Thanks for the recipe. I can’t wait to try it this fall, I’m sure my boys will love it.
What size can of pumpkin? One of the smaller 15 oz ones, or the bigger 28 oz size?
Good question. I used a 15 oz can.