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Pumpkin Chili

Pumpkin Chili

Pumpkin Chili is a hearty and warming autumn dish that blends the smooth sweetness of pureed pumpkin with rich spices, beans, and savory aromatics. This comforting one-pot meal is perfect for chilly evenings, offering a nutritious, fiber-rich, and flavorful twist on classic chili that can be easily customized for vegetarian, vegan, or meat-based preferences.

  • Total Time: 55 minutes
  • Yield: 6 servings 1x

Ingredients

Scale

Main Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 1–2 bell peppers, diced
  • 3–4 cloves garlic, minced
  • 1 pound ground turkey, beef, or tofu (optional)
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon smoked paprika (optional)
  • Salt and black pepper, to taste
  • 2 cans (15 ounces each) beans (kidney, black, or pinto), drained and rinsed
  • 1 can (15 ounces) diced tomatoes
  • 1 can (15 ounces) pureed pumpkin
  • 2 cups vegetable or chicken broth

Instructions

  1. Prep the aromatics: Heat olive oil in a large pot over medium heat. Add diced onions and bell peppers, sautéing until softened and fragrant, about 5 minutes. Stir in minced garlic and cook for another minute to awaken the flavors.
  2. Brown the protein (if using): Add ground meat or plant-based protein to the pot, breaking it apart with a spoon. Cook until fully browned and no longer pink, about 7-8 minutes. Drain excess fat if needed.
  3. Add the spices: Sprinkle chili powder, cumin, smoked paprika, salt, and pepper over the meat and vegetables. Stir well to coat and allow spices to toast slightly to maximize flavor.
  4. Stir in the beans, pumpkin, and liquids: Pour in drained and rinsed beans, pureed pumpkin, diced tomatoes, and broth. Stir thoroughly to combine and bring to a gentle simmer.
  5. Simmer and blend flavors: Reduce heat to low, cover the pot, and let chili cook for at least 30 minutes. This allows the pumpkin to meld with spices and the beans to absorb the broth’s depth, creating a soulful and filling meal.

Notes

  • Use fresh chili powder and cumin for better flavor.
  • Allow the chili to simmer to develop richer flavor and improved texture.
  • If pumpkin is too sweet, add a splash of vinegar or lemon juice to balance flavors.
  • Toast spices before adding liquids to enhance aroma and complexity.
  • Taste and adjust seasoning gradually, as pumpkin mellows spices during cooking.
  • Author: Lina
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Main Course
  • Method: Stovetop Cooking
  • Cuisine: American
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 cup
  • Calories: 280
  • Sugar: 6g
  • Sodium: 450mg
  • Fat: 8g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 10g
  • Protein: 15g
  • Cholesterol: 25mg

Keywords: Pumpkin Chili, Autumn Recipes, Hearty Chili, Vegetarian Chili, Vegan Chili, Fall Comfort Food, One-Pot Meal