Hearty Vegetarian Pumpkin Chili

Contributor
Chili is an easy way to sneak in protein-packed beans and vegetables while still delivering a hearty taste. This healthy...

Photo courtesy of 20 Dishes.

Chili is an easy way to sneak in protein-packed beans and vegetables while still delivering a hearty taste. This healthy chili recipe uses pumpkin as a base for a unique take on a classic cold-weather dish.

215
Calories Per Serving
Deliver Ingredients

Notes

For toppings you can use shredded cheese, cilantro, chopped onion, jalapeños, avocado, and tortilla strips.

Ingredients

  • 1 Tablespoon olive oil
  • 1 yellow onion, chopped
  • 1 carrot, chopped
  • 3 cloves garlic, minced
  • 1 Tablespoon tamari
  • 3 Tablespoons mild chili powder
  • 1 Teaspoon ground cumin
  • 1 can fire roasted tomatoes
  • 1 1/2 cups puréed pumpkin
  • 2 cups vegetable broth
  • 1 can black beans
  • 1 Tablespoon lime juice

Directions

In a large soup pot, heat the oil over medium heat. Add the onion, carrot, and bell pepper and sauté them until they begin to brown, about five minutes.

Stir in the garlic and spices and cook for 30 seconds. Stir in the tomatoes, pumpkin, broth, and beans. Reduce the heat then cover, and let that simmer together for about 15 minutes.

Turn off the heat and stir in the lime juice. Serve right away with your favorite toppings.

Vegetarian Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Vegetarian Cooking Tip

Different vegetables have different cooking times – cook each type separately and then combine.

Nutritional Facts

Total Fat
5g
8%
Sugar
7g
N/A
Saturated Fat
0.9g
4.4%
Protein
10g
20%
Carbs
36g
12%
Vitamin A
945µg
100%
Vitamin B6
0.4mg
19.6%
Vitamin C
18mg
30%
Vitamin E
5mg
24%
Vitamin K
31µg
39%
Calcium
125mg
12%
Fiber
14g
58%
Folate (food)
94µg
N/A
Folate equivalent (total)
94µg
24%
Iron
5mg
30%
Magnesium
84mg
21%
Monounsaturated
3g
N/A
Niacin (B3)
2mg
12%
Phosphorus
205mg
29%
Polyunsaturated
1g
N/A
Potassium
868mg
25%
Riboflavin (B2)
0.3mg
17.4%
Sodium
666mg
28%
Thiamin (B1)
0.5mg
33.4%
Zinc
1mg
8%

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