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Pasta Chicken

Pumpkin Chili (Packed with Fiber and Protein)

Published: Nov 08, 2019 | 140 Comments

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Pumpkin Chili with Black Beans and Chickpeas is a great alternative to a regular chili!  This healthy and gluten-free stew is a perfect family weeknight dinner for those cold days in the Fall.

Pumpkin Chili Recipe

What could be better than healthy comfort food on a cold night? This pumpkin chili is so good – it will disappear fast from your table.  I am so happy to share this recipe because it is such a winner and is so different from a regular chili!

This recipe features black beans and garbanzo beans (chickpeas) instead of meat.  However, you can add any type of cooked ground meat (beef, pork, or chicken) to this chili if you like. The recipe is super versatile.  This pumpkin chili is healthy, vegetarian, and gluten-free.  It’s great comfort food on a cold night in the fall or in the winter.

If you want to try other interesting versions of regular chili, check out butternut squash chili and pumpkin quinoa chili.

Pumpkin Chili – Savory Recipe

  • This is definitely a SAVORY pumpkin chili, without any sweetness or spices that are usually associated with pumpkin.
  • This is chili, first and foremost, so the only spices here are chili powder and cumin, just like in a regular chili.
  • There is no cinnamon, no nutmeg, no pumpkin pie spices in this recipe.

pumpkin chili

Healthy and Gluten-Free

  • This pumpkin chili is packed with fiber and protein and rich in nutrients.
  • Garbanzo beans (or chickpeas) contain some key vitamins and nutrients, such as iron, zinc, phosphate, and vitamin K.
  • Black beans are a source of manganese, zinc, copper, calcium, and magnesium.
  • Tip: when buying beans, get the variety with no salt added to reduce your sodium intake.

Pumpkin Chili with Black Beans and Chickpeas

Substitutions

  • This recipe includes 2 types of beans: black beans and garbanzo beans.  You can also use any other type of white beans instead of garbanzo beans.
  • This recipe does not have meat, however, you can include any type of meat of your choice, such as cooked ground beef, chicken, turkey, or pork.  You can also add finely shredded cooked beef, chicken or turkey.

Pumpkin Chili Recipe

Tips for making the best pumpkin chili

  • Just like with any chili recipe, the spiciness is a very individual thing.  This recipe provides the exact amount of spices to use, however, use your own taste as a guide.  Add extra cumin or chili powder, depending on how spicy and flavorful you like your chili.
  • Don’t add 2 tablespoons of chili powder all at once to the pumpkin chili.  Add 1 tablespoon of chili powder first, taste the chili, and then proceed with the second tablespoon.
  • Make sure to add salt at the same time when adding spices.  This will help you to get the right amount of seasoning and spiciness.
  • The recipe produces 4 medium-size servings.  You might have to double the recipe if you plan to serve this for dinner as the only meal for 4 people.

Pumpkin Chili Recipe with Garbanzo Beans and Black Beans

Other Pumpkin Chili Recipes

  • Pumpkin Chili with Beef and Black Beans
  • Pumpkin Quinoa Chili

What to serve with Pumpkin Chili?

  • Garlic and Bacon Green Beans sautéed in olive oil and butter. These crunchy beans make a great holiday side dish!  It’s a perfect recipe for Thanksgiving and Christmas!
  • Roasted Butternut Squash and Brussels sprouts with Pecans and Cranberries will be a delicious addition to this chili.  This recipe is healthy, gluten-free, vegetarian, and rich in fiber!
5 from 2 votes
Pumpkin Chili Recipe
Print
Pumpkin Chili (Packed with Fiber and Protein)
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

Pumpkin Chili with Black Beans and Chickpeas is a great alternative to a regular chili recipe!  It makes a perfect Autumn recipe, especially during the holiday season. This healthy recipe is packed with fiber and protein.   It makes an excellent recipe to make for Thanksgiving and Christmas!  

Course: Main Course
Cuisine: American
Servings: 4 people
Calories: 321 kcal
Author: Julia
Ingredients
  • 1 tablespoon olive oil
  • 1 onion chopped
  • 4 garlic cloves minced
  • 1 cup pumpkin puree from the can or homemade
  • 1 cup tomatoes from the can
  • 1 cup vegetable stock or water
  • 15 oz black beans (425 g), from the can
  • 7.5 oz garbanzo beans (212 g), from the can
  • 1 tablespoon cumin powder (start with half the amount, and add more, to taste)
  • 2 tablespoons chili powder (start with 1 tablespoon, and add more, to taste)
  • salt and pepper
Instructions
  1. In a large pot or skillet, cook chopped onion and minced garlic in olive oil for about 5 minutes on medium heat until soft.

  2. Add pumpkin, canned tomatoes (chop them up into smaller chunks), vegetable stock (or water), black beans and garbanzo beans. 

  3. Add half the cumin and half the chili powder, stir everything well, and season with salt and pepper. 

  4. Taste your chili, season some more with salt and pepper if needed. 

  5. Add the remaining cumin (or more) and remaining chili powder (or more), if desired. 

  6. Bring to boil, make sure to stir all ingredients well together to combine flavors and spices. 

  7. Reduce to simmer and cook for 20 minutes on simmer.

  8. Serve in soup bowls, garnished with chopped green onion.

Recipe Video

Nutrition Facts
Pumpkin Chili (Packed with Fiber and Protein)
Amount Per Serving
Calories 321 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Sodium 314mg 13%
Potassium 903mg 26%
Total Carbohydrates 53g 18%
Dietary Fiber 17g 68%
Sugars 7g
Protein 16g 32%
Vitamin A 223.7%
Vitamin C 13.7%
Calcium 11.3%
Iron 36.2%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe was originally published on November 4, 2013, and republished with updates in November 2019.

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Filed Under: Beans, Dinner, Gluten Free, Holidays, Onions, Pumpkin, Recipe, Soups, Stew, Tomatoes, Vegetables, Vegetarian Published: Nov 08, 2019 140 Comments

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Reader Interactions

Comments

  1. Vicki

    Oct 27, 2019 at 1:31 pm

    Hi,
    I’m anxious to try this for our pumpkin luncheon at school.
    I wanted to know if you think this would work in a crock pot so it can be kept warm throughout the day?
    Thank you!

    Reply
  2. Nadine

    Oct 07, 2019 at 3:37 pm

    I would like to make this recipe, but can you please specify on the tomatoes? whole, diced or crushed?
    thank you, Nadine

    Reply
    • Julia

      Nov 01, 2019 at 6:12 pm

      I used whole tomatoes and chopped them up.

      Reply
  3. Anamika

    Sep 24, 2019 at 2:47 am

    The pumpkin chili recipe is amazing! thanks for sharing.

    I will try to make this recipe at my home…………

    Reply
    • Julia

      Sep 28, 2019 at 1:31 pm

      You are very welcome!

      Reply
  4. Breanna Mitchell

    Nov 13, 2018 at 8:51 am

    Are there any other vegetables you think would taste good to toss into the chili as well?

    Reply
    • Julia

      Nov 13, 2018 at 3:16 pm

      Butternut squash or sweet potatoes would be great in this chili!

      Reply
  5. Sandy

    Sep 09, 2018 at 1:15 pm

    I want to try your recipe I have a couple questions. Do you drain the beans and the juice from the canned tomatoes please let me know. It looks absolutely delicious

    Reply
    • Julia

      Sep 11, 2018 at 10:54 am

      I drain the beans, but do not drain the canned tomatoes. Enjoy!

      Reply
  6. Marie

    Nov 14, 2017 at 1:36 pm

    Can the Pumpkin chili be made ahead of time?

    Thanks!

    Reply
    • Julia

      Nov 24, 2017 at 10:29 pm

      Absolutely! It’s even better when it’s made ahead of time and had been sitting in the refrigerator for a day or two. 🙂

      Reply
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