Four-Bean & Pumpkin Chili

7 Ratings
  • 5 7
  • 4 0
  • 3 0
  • 2 0
  • 1 0

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

Danielle Centoni
Source: EatingWell Magazine, Soup Cookbook

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Recipe Summary test

active:
45 mins
total:
1 hr 25 mins
Servings:
8

Nutrition Profile:

Nutrition Info
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Ingredients

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.

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  • 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

Serving Size: about 1 1/2 cups
Per Serving:
276 calories; protein 13.9g; carbohydrates 49.4g; dietary fiber 16.5g; sugars 10.1g; fat 2.8g; saturated fat 0.4g; vitamin a iu 11331.6IU; vitamin c 23.6mg; folate 31.1mcg; calcium 163.3mg; iron 5.7mg; magnesium 82.7mg; potassium 1073.3mg; sodium 508.8mg.
Exchanges:

2 1/2 vegetable, 1 1/2 lean protein, 1 1/2 starch, 1/2 fat

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