This Vegetarian Pumpkin Chili is a unique twist on traditional chili. Adding pumpkin puree makes it shockingly hearty and adds a hint of sweetness! An easy weeknight dinner with all the seasonal flavors of fall!
As a dietitian, I love any recipe that uses seasonal ingredients, tastes amazing, comes together in one pot, and uses pantry staples! And this vegetarian chili recipe is just that. Unlike pumpkin baked goods and sweets, this savory pumpkin recipe is a cozy meal for the cold weather months. Serve this hearty chili with crusty bread as a main dish, or bring it to a potluck party!
This recipe was inspired by my Turkey Vegetable Chili! I wanted to create a pumpkin version that I could make for my friend who is a vegetarian and she loved it! I hope you enjoy it as much as we do. 😊
More Healthy Pumpkin Recipes
- Creamy Pumpkin Turkey Skillet Dinner
- Oatmeal Pumpkin Pancakes
- Chia Seed Pudding with Pumpkin
- Pumpkin Energy Balls
- Pumpkin Protein Shake
- Pumpkin Pie Overnight Oats
- Easy Banana Pumpkin Muffins
- Healthier Banana Pumpkin Bread
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Video of How to Make Pumpkin Chili
Below is a video of how to make this recipe that I hope is helpful!
Key Ingredient Notes and Substitution Ideas
This Vegetarian Pumpkin Chili is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom for measurements.
- Pumpkin - canned pumpkin puree is the secret ingredient that thickens and enhances the creaminess of this chili. It also adds pumpkin flavor to give it delicious fall vibes. Canned pumpkin adds so much nutrition. Be sure to look for real pumpkin puree and not canned pumpkin pie filling which contains added sugars and salt.
- Extra-Virgin Olive Oil - extra-virgin olive oil is olive oil in its purest form (least processed) so it retains all the antioxidants and nutrients from the olive itself. In this recipe, we use it as a base for cooking the onion and bell pepper. If you prefer, you can use avocado oil instead.
- Beans - use a variety of beans to add depth and nutrients to this chili! This recipe uses a trio of beans - black beans, pinto beans, and kidney beans. If you want, you can replace one of these with chickpeas or cannellini beans.
- Vegetables - yellow onion, garlic, red bell pepper, and a can of fire-roasted diced tomato adds nutrition, color, and flavor.
- Vegetable Broth - use low-sodium vegetable broth so you can better control the saltiness of this chili.
- Blend of Spices - a flavorful blend of chili powder, cumin, smoked paprika, and cinnamon pairs beautifully with the pumpkin puree.
- Salt & Black Pepper - to tie all the flavors together.
- Your Favorite Toppings - add your favorite chili toppings! I love serving this Pumpkin Chili with a squeeze of lime juice, crushed tortilla chips, avocado, fresh cilantro, and a dollop of Greek yogurt. Some other topping ideas are green onions, sour cream, or hot sauce.
How to Make Vegetarian Pumpkin Chili
Below are the instructions for how to make this recipe with some photos that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1 - Prep by chopping the vegetables including the onion, garlic and bell peppers. Drain and rinse the beans. Heat olive oil in a large pot or Dutch oven on medium heat on the stovetop. Add the onion and bell pepper and cook for 3-5 minutes until softened. Then add the garlic until fragrant, about 30 seconds.
- Step 2 - To the pot with the sautéed onions, bell pepper and garlic, add the remaining ingredients including the drained beans, pumpkin, tomatoes, broth, seasonings, and salt & pepper. Bring to a boil. Reduce heat to low and simmer, stirring occasionally, for 20-25 minutes. Add more salt if needed. Remove from heat and add fresh lime juice (optional).
Hint - if you want to make this pumpkin chili in the crockpot, simply add the ingredients to your crockpot and heat on low for 6-7 hours or high for 3-4 hours.
Dietitian Tip
One of the best ways to ensure you'll eat your veggies is to make them taste great! And prepping a recipe in advance so it's ready to go when you are hungry is key. One-pot meals like this Vegetarian Pumpkin Chili recipe are a great option to make during busy weeks. Make a big pot of chili and you'll have plenty of leftovers for lunch the next day - the flavor gets even better after a day or two!
Variations
One of my favorite things about making chili at home is that you can customize it to your taste! Below are some ideas.
- Spicy - If you like spicy food, throw in some hot sauce, chipotle peppers in adobo sauce, or cayenne pepper to add heat to this healthy vegetarian chili!
- Deluxe - add diced sweet potatoes, fresh pumpkin, or butternut squash, and an extra can of beans to add even more veggies to this meatless chili recipe.
- Double Pumpkin - double up on the pumpkin flavor by adding some pumpkin pie spice and a drizzle of pure maple syrup!
Storage for Vegetarian Pumpkin Chili
- Refrigerator - let it cool and store it in an airtight container in the fridge for up to 3-4 days. Reheat in the microwave or on the stovetop.
- Freezer - store in a freezer-safe container for up to 4 months. Be sure to put the date on the freezer container so you remember when you made it. Thaw frozen chili in the fridge overnight and reheat in the microwave or on the stovetop.
Expert Tips
- If you like your chili on the thicker side, cut back on the broth and use 1 cup instead of 2.
- If you prefer a thinner chili, add more broth or a bit of water - I suggest starting with half a cup and increasing up to 1 cup.
- Give it a taste test and add more salt as needed.
FAQ
While healthy means something different to everyone, this vegetarian pumpkin chili is a nutrient-rich option! It contains plant-protein and dietary fiber from the beans and vegetables to support gut health, and heart-healthy fats that have also been shown to support brain health from the olive oil and beans. It also contains several nutrients including antioxidants, vitamins A, C, and E, potassium, and magnesium.
Yes, this pumpkin chili is gluten-free.
Yes, this pumpkin chili is vegan.
Drain and rinse the beans. There is no need to drain the tomatoes.
Related
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Perfect for Pairing
These are my favorite dishes to serve with Pumpkin Chili:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
One Pot Vegetarian Pumpkin Chili with Beans (Hearty)
Equipment
- 1 dutch oven or large pot
Ingredients
- 1 (15 oz) can pumpkin puree
- 1 (15 oz) can black beans
- 1 (15 oz) can red kidney beans
- 1 (15 oz) can pinto beans
- 1 (28 oz) can fire-roasted diced tomatoes (do not drain)
- 2 tablespoon extra virgin olive oil
- 1 small yellow onion
- 3 cloves garlic
- 1 red bell pepper
- 1-2 cups low sodium vegetable broth
- 1 tablespoon chili powder
- ½ tablespoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- ½ teaspoon kosher salt (more to taste)
- ¼ teaspoon black pepper
- 1 fresh lime (for serving)
Instructions
- Prep by chopping the vegetables including the onion, garlic and bell peppers. Drain and rinse the beans. Heat olive oil in a large pot or Dutch oven on medium heat on the stovetop. Add the onion and bell pepper and cook for 3-5 minutes until softened. Then add the garlic until fragrant, about 30 seconds.
- To the pot with the sautéed onions, add the remaining ingredients including the beans, pumpkin, tomatoes, broth, seasonings, and salt & pepper. Bring to a boil. Reduce heat to low and simmer, stirring occasionally, for 20-25 minutes. Add more salt if needed. Remove from heat and add fresh lime juice (optional).
- Hint - if you want to make this pumpkin chili in the crockpot, simply add the ingredients to your crockpot and heat on low for 6-7 hours or high for 3-4 hours.
Video
Notes
- If you like your chili on the thicker side, cut back on the broth and use 1 cup instead of 2.
- If you prefer a thinner chili, add a little bit of extra broth or water - I suggest starting with half a cup and increasing up to 1 cup.
- Give it a taste test and add more salt as needed.
- Refrigerator - let it cool and store it in an airtight container in the fridge for up to 3-4 days. Reheat in the microwave or on the stovetop.
- Freezer - store in a freezer-safe container for up to 4 months. Be sure to put the date on the freezer container so you remember when you made it! Thaw frozen chili in the fridge overnight and reheat in the microwave or on the stovetop.
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