Healthy Recipes Healthy Ingredient Recipes Healthy Bean Recipes 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 Print Rate It Share Share Tweet Pin Email Prep Time: 45 mins Additional Time: 40 mins Total Time: 1 hr 25 mins Servings: 8 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. Rate it Print Nutrition Facts (per serving) 276 Calories 3g Fat 49g Carbs 14g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved