20 Minute Pumpkin Chili

By Rachel Tiemeyer
February 25, 2015
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 pumpkin chili.

Want a super nutritious, flavorful recipe that can feed a crowd, won’t break the bank, or doesn’t take much time? This 20 Minute Freezable Pumpkin Chili gets the job done.

It makes a HUGE amount of chili for a crowd, a freezer club, or for your own future freezer meals. Plus, if you or others you know have special dietary needs, this recipe is dairy-free, gluten-free, and vegetarian. And it’s packed full of good-for-you vegetables, beans, and legumes. Most importantly, perhaps, is that it passed the taste test with my carnivorous “foodie” husband who declared, “This is really good!”

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 Pumpkin 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. The only thing I would suggest not tweaking much are the seasonings. That’s where the chili flavor resides.

Wondering if this is kid-friendly? Well, you can certainly go light on the red pepper flakes to decrease the heat. But, my 8-year-old son loved it as it is.

Stay warm and enjoy!

20 Minute Freezable Pumpkin Chili

20 Minute Freezable Pumpkin Chili

  • Author: Thriving Home
  • Prep Time: 25 minutes
  • Cook Time: 20 minutes
  • Total Time: 45 minutes
  • Yield: 1012 servings 1x
  • Category: Chili
  • Method: Stove top
  • Cuisine: American


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 pumpkin chili.


  • 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


Make It Now:

  1. 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. 
  2. Stir in the broth, tomatoes, pumpkin puree, black beans, pinto beans, chickpeas, chili powder, cumin, oregano, paprika, salt, and pepper. (Freezing instructions begin here.)
  3. 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.
  4. 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.

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17 replies
    • Rachel says:

      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.

  1. Kristi says:

    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?


  2. Gayle says:

    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!

  3. Lauren R. says:

    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?

  4. Janet says:

    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.