Black Bean & Pumpkin Chili

Here’s a simple and easy one to make you feel a little more festive.


Black Bean & Pumpkin Chili

  • Servings: Makes 4 Servings
  • Print

Each Serving Contains:

  • About 6 oz Veggies
  • 1 Protein Serving
  • 1 Fat Serving


Veggie Serving

  • 1 medium onion, chopped
  • 1 medium bell pepper, chopped
  • 3-4 carrots, chopped
  • 1 can (15-oz) pumpkin pureeย 
  • 1 can (14.5 oz) diced tomatoes (I like fire roasted tomatoes)

Protein Serving

  • 3 cans (15-oz) black beans, rinsed and drained (or 24 oz cooked beans)

Condiments & Spices

  • 2 tsp smoked paprika
  • 3 tsp chili powder
  • 2 tsp dried oregano
  • 1 tsp cumin
  • 3 garlic cloves, minced
  • 1ย cupย vegetable broth (more if needed)

Maintenance Modifications

  • Grain Additions: Serve over rice, or add 16 oz of diced potatoes or sweet potatoes to the chili.
  • Protein Additions: Increase the amount of beans, or add cheese.
  • Fat Additions: Increase the amount of avocado, or add cheese.


  1. Put everything into a crockpot (well, except for the avocado obviously)
  2. Cook on low for 6-8 hours or on high for 4-5 hours.
  3. Serve with 2 oz of sliced avocado.
  4. Divide equally into 4 servings. Each one counts as a complete meal.


Rate This Recipe:


  1. Can you make this in the instant pot? How many minutes?

  2. Good Morning Katie, I have lots of fresh pumpkin left over from a huge Halloween display. How can I incorporate fresh pumpkin as opposed to canned. Just make my own puree I suppose???? Or do you think I can leave it chunky.

  3. This chili was so good. Great for batch cooking. Freezes well.

  4. If I used cooked dried beans, what would the drained bean equivalent of 3 cans of beans be? (1.5 cups per can?)

  5. Katie what is your advise regarding the total raw weight of veg in a dish like this? My medium onion and your medium onion are not going to be the same weight, or I might want to use less onion and more carrots for eg. Do you have a guideline of what the raw weight would be in this dish? Love your recipes! x

  6. This is one of my favorite recipes. I have made it several times including in the crock pot and instant pot. Thanks for sharing such a delicious recipe!

  7. Katie, I have a sensitivity to nightshades. What would you recommend as a substitute for the tomato?

    • Hi there! I’ve never made or had chili without nightshades, chili powder is a pretty dominant flavor and any hot seasoning with chili peppers has nightshades in it. I googled nightshade free pumpkin chili and several promising looking things came up. I’d check out that direction.