You Won’t Miss the Meat with This Healthy Pumpkin Chili

When the cold weather hits, I want something warm, satisfying and delicious like a big old bowl of chili but I wanted a hearty meatless version, so I came up with this recipe which uses a fall staple that we all love: pumpkin. It’s easy to make, basically cooks itself, and is vegetarian, too—so you’re cutting down on the fat and calories you’d get in a traditional meat chili without sacrificing flavor. If pumpkin isn’t your thing, you could substitute precut butternut squash for a super fast weeknight meal.

MORE: Simply Delicious Sausage & Butternut Squash Lasagna


Pumpkin Chili

  • Serves 4-6
  • Prep Time: 10 Minutes
  • Cook Time: 45 Minutes
  • Ingredients:
  • 2 tbsp olive oil
  • 1 medium yellow onion, diced
  • 1 green bell pepper, diced
  • 1 stalk celery, diced
  • 1 carrot, peeled and diced
  • 1 small sugar pumpkin, peeled, seeded and diced
  • 2 tbsp. chili powder
  • 2 tsp. cumin
  • 2 tsp. smoked paprika
  • 1 tsp. cayenne pepper (optional)
  • 1 15 oz can kidney beans, drained, rinsed
  • 1 15 oz can black beans, drained, rinsed
  • 1 15 oz can white beans (navy or cannellini), drained, rinsed
  • 1 28 oz can crushed tomatoes
  • 2 cups water
  • To Garnish:
  • Greek yogurt
  • roasted pumpkin seeds (pepitas)
  • cilantro leaves
  • Directions:
  • 1. In a large heavy bottomed pot over medium heat, add the olive oil. Once hot, add the onion, pepper, celery, carrot and pumpkin. Cook, stirring often, for 2-3 minutes, until softened. Season with salt and pepper.
  • 2. Add the chili powder, cumin, paprika, and cayenne pepper (if using.) Stir to coat and cook for one minute, until spices are fragrant. Add the beans, tomatoes and water and bring to a boil.
  • 3. Reduce to a simmer, cover, and cook for 30 minutes, until flavors come together. Taste for seasoning.
  • 4. Ladle into bowls, garnish with a dollop of Greek yogurt, pumpkin seeds and cilantro leaves.
  • 5. Enjoy!

MORE: Sausage and Mushroom Stuffed Squash

Healthy Pumpkin Chili

Mary would like to thank the lovely, generous people who gave me stuffed toys for her while I was on book tour. As you can see, she thoroughly enjoyed them last night when I returned home. Would you mind coming over this morning to clean up their guts, which have been strewn in every nook and cranny of our apartment. Thanks! 😘

around the web