Pumpkin Chili: Cozy Up to This Hearty Fall Favorite

Enjoy this Pumpkin Chili, a comforting and nutrient-packed fall favorite that's perfect for family dinners.

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Prep Time 15

Cook Time 1

Total Time 1 15

Servings: 6 bowls

Course: Dinner

Cuisine: American

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 tablespoons Olive Oil Substitution: Avocado oil for a higher smoke point.
1 pound Ground Spicy Italian Sausage Substitution: Ground turkey/chicken or a meat alternative for lower fat.
1 medium Onion, chopped Substitution: Leeks or shallots can work for added sweetness.

For the Vegetables

1 medium Red Bell Pepper, chopped Substitution: Any sweet pepper variety can be used.
3 cloves Garlic cloves, chopped Substitution: Garlic powder can be used, but fresh is preferable for depth.

For the Seasoning

1 tablespoon Ground Cumin Substitution: Ground coriander offers a different spice experience.
2 tablespoons Chili Powder Substitution: Paprika or cayenne can be used for different heat levels.
1 teaspoon Kosher Salt Substitution: Sea salt may also work.
½ teaspoon Ground Black Pepper Substitution: White pepper for a subtler taste.
½ teaspoon Ground Cinnamon Use fresh if possible for deeper flavor.

For the Chili's Body

1 can Canned Fire-Roasted Tomatoes Substitution: Regular canned tomatoes can work, but will lack the smoky flavor.
1 can Canned Kidney Beans Substitution: Any variety of beans like pinto or navy can be used.
1 can Canned Black Beans If avoiding beans, increase tomatoes or add quinoa.
1 cup Canned Pumpkin Puree Note: Fresh roasted pumpkin can be used, but requires more prep time.
2 cups Chicken Broth Substitution: Vegetable broth for vegetarian versions.

Equipment

Large Dutch oven

Method

Step-by-Step Instructions for Pumpkin Chili

Heat the Oil: Begin by heating 2 tablespoons of olive oil in a large Dutch oven over medium heat. Allow the oil to shimmer gently, signaling it's hot enough to sauté.
Brown the Sausage: Add 1 pound of ground spicy Italian sausage to the pot, breaking it into smaller pieces with a spoon. Cook for 8–10 minutes, stirring occasionally until it’s well-browned and cooked through.
Sauté the Vegetables: In the same pot, toss in 1 chopped onion and 1 chopped red bell pepper. Sauté these for about 10–12 minutes until they are soft and translucent.
Add the Garlic and Spices: Stir in 3 chopped garlic cloves, 1 tablespoon of ground cumin, 2 tablespoons of chili powder, 1 teaspoon of kosher salt, ½ teaspoon of ground black pepper, and ½ teaspoon of ground cinnamon. Cook for 30 seconds.
Combine the Key Ingredients: Pour in 1 can of fire-roasted tomatoes, 1 can of kidney beans, 1 can of black beans, 1 cup of pumpkin puree, and 2 cups of chicken broth. Add back the sausage and stir everything together thoroughly.
Bring to a Boil: Increase the heat to medium-high and bring the chili to a gentle boil. Once boiling, reduce the heat to medium-low and cover the pot. Let it simmer for 20 minutes.
Taste and Serve: After simmering, taste your Pumpkin Chili and adjust the seasoning if needed. Serve hot and enjoy your nourishing bowl of comfort!

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 40gProtein: 20gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 50mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 3000IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Taste your chili before serving and adjust seasoning as necessary. This pumpkin chili freezes well for up to three months, making it perfect for busy days.

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