Four-Bean & Pumpkin Chili

Four-Bean & Pumpkin Chili

1 Review
From: EatingWell Magazine, January/February 2017

This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 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

Preparation

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. 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.

Nutrition information

  • Serving size: about 1½ cups each
  • Per serving: 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
  • Nutrition Bonus: Vitamin A (226% daily value), Vitamin C (40% dv), Iron (33% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 2½ vegetable, 1½ lean meat, ½ fat

Reviews 1

February 16, 2017
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By: Carole
This has become my go to vegetarian chili. Very flavorful and 1/2 serving is more than satisfying in both flavor and satiety