Four-Bean & Pumpkin Chili

5.0

(9)

8 Reviews

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

Danielle Centoni

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Prep Time:

45 mins

Additional Time:

40 mins

Total Time:

1 hr 25 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure Low-Fat Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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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.

Originally appeared: EatingWell Magazine, Soup Cookbook

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.

Four-Bean & Pumpkin Chili

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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