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Pumpkin chili in a dutch oven ready to be served.

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.
4.72 from 7 votes
Yield: 10 servings (about 1 1/2 cups per serving)
Prep Time:25 minutes
Cook Time:20 minutes
Total Time:45 minutes
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Ingredients
 

  • 1 to 2 tablespoons avocado oil or olive oil
  • 1 onion, diced
  • 2 medium carrots, diced
  • 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 (sub: regular petite diced tomatoes)
  • 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

Instructions
 

  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.
  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.

Freezer Instructions

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.

Nutrition

Serving: 1 serving | Calories: 218 kcal (11%) | Carbohydrates: 39 g (13%) | Protein: 10 g (20%) | Fat: 3 g (5%) | Sodium: 1084 mg (47%) | Fiber: 12 g (50%) | Sugar: 8 g (9%)
If you make this, please leave a review and rating letting us know how you liked this recipe!
Author: Rachel Tiemeyer