Vegetarian Pumpkin Chili Recipe
Description:
This Vegetarian Pumpkin Chili is a cozy, hearty, and healthy one-pot meal perfect for fall or anytime you crave comfort food. With creamy pumpkin puree, protein-rich beans, tender veggies, and bold spices, it’s both satisfying and nutritious—without any meat or dairy. Great for weeknights, meal prep, or a crowd-pleasing vegan dish. Time Required:
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Ingredients (Serves 4-6):
1 tbsp olive oil
1 medium onion, diced
3 garlic cloves, minced
1 bell pepper, diced (any color)
1 zucchini, diced
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) diced tomatoes, with juice
1 can (15 oz) pumpkin puree (NOT pumpkin pie filling)
1 cup vegetable broth
2 tsp chili powder
1 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp cinnamon (optional but adds warmth)
Salt & black pepper, to taste
Juice of 1 lime
Fresh cilantro, chopped (for garnish)
Instructions:
Sauté vegetables:
In a large pot, heat olive oil over medium heat. Add the diced onion and cook until soft (about 5 minutes). Add garlic and cook for 1 minute more.
Add vegetables:
Stir in bell pepper and zucchini. Cook for 4–5 minutes until slightly tender.
Add spices:
Stir in chili powder, cumin, smoked paprika, and cinnamon. Cook for 30 seconds until fragrant.
Add remaining ingredients:
Add black beans, kidney beans, diced tomatoes, pumpkin puree, and vegetable broth. Stir to combine.
Simmer:
Bring to a boil, then reduce heat and let simmer uncovered for 20–25 minutes, stirring occasionally.
Finish:
Stir in lime juice. Taste and adjust salt and spices if needed.
Srve:
Ladle into bowls and garnish with chopped cilantro, optional avocado slices, or vegan sour cream.
Optional Toppings:
Sliced avocado
Crushed tortilla chips
Vegan cheese or sour cream
Jalapeños
Chopped green onions
Nutritional Information (per serving, based on 6 servings):
Nutrient Amount
Calories ~260 kcal
Protein 11g
Carbohydrates 35g
Fiber 12g
Sugar 7g
Fat 6g
Saturated Fat 0.5g
Sodium 620mg
Vitamin A 180% DV
Iron 20% DV
✅ Vegan | ✅ Gluten-free | ✅ Dairy-free | ✅ High in fiber
Common Questions:
Q: Can I make this in a slow cooker?
A: Yes! Sauté the onions, garlic, and spices first, then transfer everything to a slow cooker. Cook on LOW for 4–6 hours or HIGH for 2–3 hours.
Q: Can I freeze this chili?
A: Absolutely! Let it cool completely, portion into containers, and freeze for up to 3 months.
Q: Can I add grains like quinoa or bulgur?
A: Yes. Add 1/3 cup uncooked quinoa with the broth and let it simmer. Add more broth if needed.
Q: Is canned pumpkin healthy?
A: Yes! It’s rich in vitamin A, fiber, and antioxidants. Just make sure it’s 100% pumpkin puree, not pie filling.
Q: How do I make it spicier?
A: Add cayenne pepper or diced jalapeños during cooking, or serve with hot sauce.