pumpkin chili

Servings: 8

Prep Time: 10 minutes 

Cook Time: 45 minutes 


1 tbsp. olive oil

**3 cups onion, chopped

**1 ½ carrot, chopped

**3 cloves garlic, minced

4 cups low-sodium vegetable broth

**3 cups pumpkin, peeled and diced

1 (28 oz) can no-salt-added crushed tomatoes

4 (15 oz) cans low-sodium beans (black, kidney, great northern, etc), drained and rinsed

3 tbsp. chili powder

2 tsp. ground cumin

1 tsp. ground cinnamon

¾ tsp. salt

¼ tsp. cayenne pepper (optional)


  1. Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add carrot and continue cooking, stirring often, until the vegetables are soft, 4 to 5 minutes more. Add garlic and cook, stirring, for 1 minute.

  2. Stir in broth, scraping up any browned bits, and bring to a boil over high heat. Add pumpkin, tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne (if using). Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin is tender, about 30 minutes.

Nutrition (per serving)

276 calories; 3 g fat(0 g sat); 17 g fiber; 49 g carbohydrates; 14 g protein; 31 mcg folate; 0 mg cholesterol; 10 g sugars; 0 g added sugars; 11,308 IU vitamin A; 24 mg vitamin C; 163 mg calcium; 6 mg iron; 509 mg sodium; 1,072 mg potassium

Recipe from www.eatingwell.com