This healthy pumpkin chili is perfect fall comfort food. All you need are a few simple ingredients like warming spices, lean ground beef, and hearty canned pumpkin to make and delicious and filling one-pot meal that will keep you cozy all season long.
The Perfect Fall Recipe: Healthy Pumpkin Chili
One of my favorite ingredients to use during the fall and winter months is pumpkin! We all know that canned pumpkin is great in delicious baked goods like this gluten free cinnamon sugar pumpkin bread or these pumpkin chocolate chip oatmeal cups. But, pumpkin is actually incredibly versatile and works just as well in savory dishes.
Pumpkin is part of the squash family (think spaghetti squash, acorn squash, and butternut squash) and a mild flavor, which makes it a great addition to a chili recipe. This healthy and easy pumpkin chili incorporates pumpkin puree for extra fiber, cozy warming spices for ultimate flavor, and is finished with your favorite toppings for a delicious one-pot meal that I know you will love.
Simple Ingredients for Perfect Pumpkin Chili
This pumpkin chili is so easy to make and made with just a few simple real food ingredients. Here is what you need to make this cozy recipe:
- canned pumpkin
- lean ground beef
- onion
- fresh garlic
- green bell pepper
- warming spices
- chicken or beef broth
- canned tomatoes
- kidney beans
How to Make This Pumpkin Chili Recipe
Step One: Heat a little oil in a heavy bottomed pot over medium high heat. Once the oil is hot, add the diced peppers, onions, and minced garlic. Continue to cook for a few minutes until the peppers, onion, and garlic start to become tender and fragrant.
Step Two: Once the veggies and aromatics are fragrant, add the ground beef, salt, and spices to the pot. Brown the beef, breaking it up as it cooks.
Step Three: Once the beef has browned, add the canned tomatoes, beans, pumpkin puree, and broth. Stir everything until well combined.
Step Four: Bring the chili to a boil and then reduce to low heat. Let the chili simmer for 30 minutes.
Step Five: Serve the chili with your favorite toppings of choice like red onion, sour cream, shredded cheddar, green onions, and fresh cilantro.
Slow Cooker Instructions
The slow cooker is one of my personal favorite ways to make chili when I want to have a “set it and forget it” approach to dinner. To make this pumpkin chili in the slow cooker, sauté the onions, garlic, bell pepper, ground beef, and spices, and then transfer that mixture to your slow cooker. Add in the remaining ingredients, give everything a stir, and then cook on low for 4-5 hours or on high for 2-3 hours.
Tips, Tricks, and Substitutions
- Want to make vegetarian version? Skip the beef and add an extra can of beans. You can use kidney beans or black beans.
- Need to switch up the protein? Feel free to use ground turkey instead of beef.
- Use canned pumpkin and not pumpkin purée. Pumpkin pie filling will have added sugar and other ingredients. Check your labels and make sure that the only ingredient is pumpkin.
- Want to freeze your chili? That is a great idea! Once the chili is fully cooled, transfer it to a freezer safe storage container and place in the freezer. To thaw, transfer the chili to the fridge to let thaw completely. When you are ready to eat, reheat the chili on the stovetop or in the microwave.
- Need help with toppings? Some of my very favorites are sour cream, finely diced red onion, cilantro, shredded cheddar cheese, green onions, and even crunched up tortilla chips.
More Cozy Recipes to Love
- Healthy Slow Cooker Chili
- Thai Red Curry Chicken Soup
- Healthy White Bean and Turkey Chili
- Chicken and Corn Chowder
- Loaded Cauliflower Soup
Easy Pumpkin Chili
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: American
- Diet: Gluten Free
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1/2 tablespoon avocado or coconut oil
- 1 pound lean ground beef
- 1/2 small yellow onion, diced (roughly 1/2 a cup)
- 1/2 green bell pepper, diced (roughly 1/2 a cup)
- 2 cloves garlic, minced
- 14.5 oz fire-roasted canned tomatoes
- 16 oz kidney beans
- 1 cup pumpkin puree (not pumpkin pie filling)
- 1 1/2 cups beef or veggie broth
- 1 tablespoon cumin
- 1 tablespoon chili powder
- 2 teaspoon cocoa powder
- 2 1/2 teaspoon salt
- 1 teaspoon paprika
- 1/2 teaspoon oregano
- 1/4 teaspoon chipotle powder
Method
- Heat the oil in a heavy bottomed pot over medium high heat. Once the oil is hot, add the peppers, onions, and garlic and cook for a few minutes until they become fragrant.
- Next, add the ground beef, salt, and spices, breaking the beef up as it cooks.
- Next, add in the, tomatoes, beans, pumpkin puree and veggie broth. Stir until well combined.
- Bring to a boil and then reduce the heat to a simmer. Simmer the chili for 30-45 minutes and then give it a taste. Adjust the seasoning to taste.
- Serve with your favorite toppings like red onion, sour cream, and cilantro.
Recipe by: Ashlea Carver / All the Healthy Things | Photography by: Casey Colodny / The Mindful Hapa
