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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.

Yield: 10-12 servings 1x
Prep: 25 minutesCook: 20 minutesTotal: 45 minutes


  • 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

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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.

© Author: Thriving Home
Cuisine: American Method: Stove top