Here’s a simple and easy one to make you feel a little more festive.
Black Bean & Pumpkin Chili
Each Serving Contains:
- About 6 oz Veggies
- 1 Protein Serving
- 1 Fat Serving
Ingredients
Veggie Serving
- 1 medium onion, chopped
- 1 medium bell pepper, chopped
- 3-4 carrots, chopped
- 1 can (15-oz) pumpkin puree
- 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
- 1 cup 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.
Directions
- Put everything into a crockpot (well, except for the avocado obviously)
- Cook on low for 6-8 hours or on high for 4-5 hours.
- Serve with 2 oz of sliced avocado.
- Divide equally into 4 servings. Each one counts as a complete meal.
Hi, I’m Katie Gates!
Can you make this in the instant pot? How many minutes?
Thanks!
I’ve adapted this recipe for the Instant Pot, and you can find it in this download (click here).
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.
You can absolutely make your own purée or leave it chunky. I would just throw it in raw in cubes, if you could roast it first. You can’t really go wrong. I’d just use the raw weight.
Thank you, raw into the crock pot they go!
Mouthwatering chili!!
This chili was so good. Great for batch cooking. Freezes well.
If I used cooked dried beans, what would the drained bean equivalent of 3 cans of beans be? (1.5 cups per can?)
4 protein servings, which for me is 24 oz of cooked beans.
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
Hi Antoinette, check out this post: https://katiesbrightkitchen.com/2017/10/20/weighing-soups-mixed-category-dishes/
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!
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.