Nutrition per serving may change if servings are adjusted.
1 tablespoon extra-virgin olive oil
3 cups chopped onion
1½ cups chopped carrot
3 large cloves garlic, minced
4 cups low-sodium vegetable broth
3 cups diced pumpkin or butternut squash
1 (28 ounce) can no-salt-added crushed tomatoes
4 (15 ounce) cans low-sodium beans, such as black, great northern, pinto and/or red, rinsed
3 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon ground cinnamon
¾ teaspoon salt
¼ teaspoon cayenne pepper, or to taste
Diced onion, sliced jalapeños, Cotija cheese and/or pepitas for garnish
Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add carrot and continue cooking, stirring often, until the vegetables are soft, 4 to 5 minutes more. Add garlic and cook, stirring, for 1 minute.
Stir in broth, scraping up any browned bits, and bring to a boil over high heat. Add pumpkin (or squash), tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne (if using). Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin (or squash) is tender, about 30 minutes.
Serve garnished with onion, jalapeños, cheese and/or pepitas, if desired.
To make ahead: Refrigerate for up to 5 days; freeze for up to 6 months.
276 calories;3 g fat(0 g sat); 17 g fiber; 49 g carbohydrates; 14 g protein; 31 mcg folate; 0 mg cholesterol; 10 g sugars; 0 g added sugars; 11,308 IU vitamin A; 24 mg vitamin C; 163 mg calcium; 6 mg iron; 509 mg sodium; 1,072 mg potassium
Vitamin A (226% daily value), Vitamin C (40% dv), Iron (33% dv)
Carbohydrate Servings: 3½
Exchanges: 1½ starch, 2½ vegetable, 1½ lean meat, ½ fat