How to Video
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
- 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
- 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.
- 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.
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%)
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