Four-Bean & Pumpkin Chili


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

Prep Time:
45 mins
Additional Time:
40 mins
Total Time:
1 hr 25 mins
8 servings


  • 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


  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 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.

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