Recipe by Shoshana Pritzker, RD, CDN, CISSN, LDN
Few meals say fall quite like a pot of chili simmering on the stove. This easy vegetarian version comes together with simple pantry staples, canned beans, and fresh pumpkin or butternut squash, making it an ideal recipe for busy weeknights, meal prep, or feeding a crowd.
Three kinds of beans provide plant-based protein and plenty of fiber, while pumpkin adds natural sweetness, vitamins, and even more fiber to every bowl. Together, these ingredients create a satisfying meal that can help support steadier blood sugar levels as part of a balanced diet by slowing digestion and promoting longer-lasting fullness. Naturally gluten-free and packed with colorful vegetables and warming spices, it’s a nourishing recipe everyone at the table can enjoy.
Top each bowl with crunchy pumpkin seeds and a dollop of sour cream—or keep it vegan by skipping the dairy or using your favorite plant-based alternative. Like many chilis and soups, the flavors deepen overnight, making leftovers even more delicious the next day. Make a big batch now and enjoy the leftovers throughout the week, because chili only gets better with time.
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Bean and Pumpkin Chili
Makes 8 servings | Vegetarian/Diabetic-Friendly/Gluten-Free
Ingredients
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1½ teaspoons minced garlic
1½ cups (360 milliliters) low-sodium vegetable broth
2 medium carrots, chopped
3 cups (348 grams) cubed pumpkin or butternut squash
1 (15-ounce/425-gram) can kidney beans
1 (15-ounce/425-gram) can black beans
1 (15-ounce/425-gram) can pinto beans
1 (28-ounce/794-gram) can diced tomatoes with juice
3 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon ground cinnamon
¾ teaspoon salt
¼ teaspoon black pepper
pumpkin seeds
sour cream
Instructions
- Heat a large pot over medium heat. Add olive oil and onions to pot. Saute, stirring often, until soft and translucent, about 5 to 7 minutes. Add garlic and cook 1 minute.
- Add broth to hot pot. Using a wooden spoon, scrape brown bits off bottom of pan. Bring to a boil. Add carrots, pumpkin or squash, beans, tomatoes, chili powder, cumin, cinnamon, salt and pepper. Cover and return to a boil. Reduce heat to maintain a gentle simmer, and cook uncovered until pumpkin is tender, about 30 minutes.
- Serve immediately with pumpkin seeds and a dollop of sour cream.
Per serving: 203 calories | 10 grams protein | 37 grams carbs | 3 grams fat
