Name: Four-Bean & Pumpkin Chili
Prep time: 45 min
Total time: 85 min
Ingredients: 1 tablespoon extra-virgin olive oil; 3 cups chopped onion; 1.5 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; 0.75 teaspoon salt; 0.25 teaspoon cayenne pepper, or to taste; Diced onion, sliced jalapeños, Cotija cheese and/or pepitas for garnish

Four-Bean & Pumpkin Chili

5.0

(7)

6 Reviews

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

By Danielle Centoni

Updated on November 1, 2018

Prep Time:

45 mins

Additional Time:

40 mins

Total Time:

1 hr 25 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Heart Healthy Low-Calorie Low Fat High Fiber Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Vegetarian Vegan Low Sodium Nut-Free High Blood Pressure Soy-Free Healthy Aging Healthy Immunity

Jump to Nutrition Facts

Ingredients

1 tablespoon extra-virgin olive oil
3 cups chopped onion
1 ½ 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

Directions

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.

Tips

To make ahead: Refrigerate for up to 5 days; freeze for up to 6 months.

Nutrition Facts (per serving)

276	Calories
3g	Fat
49g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size about 1 1/2 cups
Calories 276
% Daily Value *
Total Carbohydrate 49g	18%
Dietary Fiber 17g	59%
Total Sugars 10g
Protein 14g	28%
Total Fat 3g	4%
Saturated Fat 0g	2%
Vitamin A 11332IU	227%
Vitamin C 24mg	26%
Folate 31mcg	8%
Sodium 509mg	22%
Calcium 163mg	13%
Iron 6mg	32%
Magnesium 83mg	20%
Potassium 1073mg	23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.