Pumpkin Chili (Packed with Fiber and Protein)

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.

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.

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.

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.

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.

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 4 votes

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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*

Fat 6g9%

Saturated Fat 1g6%

Sodium 314mg14%

Potassium 903mg26%

Carbohydrates 53g18%

Fiber 17g71%

Sugar 7g8%

Protein 16g32%

Vitamin A 11185IU224%

Vitamin C 11.3mg14%

Calcium 113mg11%

Iron 6.5mg36%

* 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.