Pumpkin Chili

Name: Pumpkin Chili
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Cuisine: American
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

★★★★★ 4.5 /5

Jump to Recipe Rate Recipe

By: Rachel TiemeyerPosted: 9/14/21Updated: 1/1/23

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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!

Pumpkin chili in a dutch oven with a wooden spoon.

My kids liked this recipe more than the beef chili I make. It was super delicious and very healthy! – Trish

Table of Contents

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 brings 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.

sautéd carrots and onions in a dutch oven

Stir in Remaining Ingredients

Stir in the broth, tomatoes, pumpkin puree, black beans, pinto beans, chickpeas, chili powder, cumin, oregano, paprika, salt, and pepper.

black beans, pinto beans, pumpkin, and chicken broth in a dutch oven

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.

a large pot of vegetarian chili after being cooked

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

3 bowls of chili with toppings like tortilla chips, avocado, cilantro, lime wedges, and cheese

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

Protein Bowl

freezer-friendly lunch wraps on a wooden cutting board

Make Ahead Lunch Wraps

Cheddar Chive Egg Bites

Large pot of vegetable soup with three bowls of vegetable soup. Spoons and napkins and fresh herbs on the side.

Cancer-Fighting Soup

FAQs

Can you freeze chili?

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.

Can I make Pumpkin Chili in the Instant Pot?

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.

Can I make Pumpkin Chili in the slow cooker?

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.

Rachel Tiemeyer

As co-founder of Thriving Home, Rachel dreams about creating recipes (literally) and uses her husband, her 3 kids, and even the neighbors as guinea pigs several nights a week. She believes that good food has the power to bring families and friends closer together and continues to wake up excited about her job each day, even after 10+ years!