2.5
2 ratings

Hearty Vegetarian Pumpkin Chili

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.

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.

Nutritional Facts
Servings4
Calories Per Serving215
Total Fat5g8%
Sugar7gN/A
Saturated0.9g4.4%
Protein10g20%
Carbs36g12%
Vitamin A945µg100%
Vitamin B60.4mg19.6%
Vitamin C18mg30%
Vitamin E5mg24%
Vitamin K31µg39%
Calcium125mg12%
Fiber14g58%
Folate (food)94µgN/A
Folate equivalent (total)94µg24%
Iron5mg30%
Magnesium84mg21%
Monounsaturated3gN/A
Niacin (B3)2mg12%
Phosphorus205mg29%
Polyunsaturated1gN/A
Potassium868mg25%
Riboflavin (B2)0.3mg17.4%
Sodium666mg28%
Thiamin (B1)0.5mg33.4%
Zinc1mg8%