Recipe: Pumpkin chili

Try making this chili in a crock pot for an easy, hot meal on a fall evening!

Serving Size: 1 cup
Yield: 10 servings


  • 2 tablespoons olive oil
  • 1 medium yellow onion, chopped
  • 1 large red pepper, seeded and chopped
  • 1 large green pepper, seeded and chopped
  • 4 cloves garlic, crushed
  • 1 cup vegetable broth
  • 1 (28-ounce) can crushed tomatoes, or 3 cups chopped fresh
  • 1 (14-ounce) can no-salt-added black beans
  • 1 (14-ounce) can no-salt-added kidney beans
  • 1 tablespoon ground cumin
  • 2 tablespoons chili powder
  • 1/2 teaspoon salt
  • 1, 14-ounce can pumpkin
Pumpkin chili recipe graphic


  1. Heat oil in a large pot over medium heat. Add onion, peppers, and garlic; sauté 3-5 minutes or until vegetables are softened.
  2. Add broth to “deglaze” the pan, making sure to scrape up any browned bits with your spoon/spatula. Add tomatoes, black beans, and kidney beans; stir. Add cumin, chili powder, and salt. Stir in the pumpkin to thicken the chili.
  3. Simmer for at least 10 minutes, or simmer in a slow cooker on low for 4 hours. Serve with your choice of toppings.

Nutritional Information/ Amount per serving:

Calories 154
Total fat 4.7 g
Saturated Fat 0.66 g
Cholesterol 0 mg

Protein 7 g
Total Carbohydrates 23.5 g
Dietary Fiber 8.9 g
Sodium 388.4 mg

For delicious recipes, nutrition tips, and to find cooking and nutrition classes, go to the Kendall Reagan Nutrition Center website. More great info is also available at the College of Health and Human Sciences Pinterest board.

Kendall Reagan Nutrition Center