3-Bean Pumpkin Chili is a healthy, meatless meal that warms you up on chilly days. This flavor-packed chili is full of protein and fiber, with three types of beans, canned pumpkin, and plenty of peppers, tomatoes, and sweet potatoes.
While I love summer grilling and fresh salads, I love the warmth of fall cooking even more. We grew up with soups, chilis, and casseroles, so there is nothing more soothing for me than to concoct a big pot of something new and delicious.
This 3-Bean Pumpkin Chili is just so many things:
- Filling – There is plenty of protein (22 grams per serving) and fiber (25 grams per serving) in this chili to fill you up for hours. WOW!
- Nutritious – In addition to protein and fiber, this meal is low in calories and high in vitamins and minerals.
- Meatless – While there is no meat in this recipe (you won’t miss it!), you can add it in. Try some ground beef, ground turkey, or even some shredded chicken.
- Full of flavor – Chili needs seasoning, in my opinion. I used plenty of chili powder and cumin, but you could cut that back if you want. Just add a little bit at a time, and test as you go. You could also skip the jalapeño (or just remove all seeds and the rind), but a little heat brings out the flavor.
- Delicious – The pumpkin in the chili helps to balance out the spices, so you have a delicious, flavorful meal. You won’t even taste the pumpkin!
Ingredients needed for 3-Bean Pumpkin Chili:
- Olive Oil – Use olive oil to sauté the veggies. It’s the way I start all of my soups!
- Veggies – Yellow onion, red and yellow bell pepper (use any variety), jalapeño peppers, sweet potatoes, and garlic. I diced everything pretty small to reduce cooking time. The sweet potatoes take the longest, so I made sure to keep those small.
- Seasonings – Use hefty amounts of chili powder, cumin, kosher salt, and freshly ground black pepper. This is key to good chili! You’ll also need a teaspoon of cinnamon for balance.
- Tomatoes – Two cans of fire-roasted diced tomatoes are the perfect amount. Just a little added heat, but not too much.
- Beans – Three types of beans for this pumpkin chili. I used cannellini (without draining), black beans, and pinto beans. Drain the black beans and pinto beans. You could also substitute other beans or just use all of one kind, if desired.
- Pumpkin – One can of pumpkin puree balances out the spicy ingredients. Perfection!
- Broth – I used a couple of cups of broth. Use less for a thicker chili or more for a more soup-like consistency.
- For serving – The toppings are key for chili. Load it up with avocado slices, sour cream, shredded cheese, and cilantro. SO good.
How to make 3-Bean Pumpkin Chili:
- Prep veggies. Use a sharp knife to dice up the veggies. I kept everything on the smaller size to reduce cooking time.
2. Sauté the veggies. In a large stock pot over medium-high heat, sauté the veggies – onions, peppers, and sweet potatoes with a little olive oil. Stir and cook for 6-7 minutes or until veggies start to soften. Add the seasonings – salt, pepper, chili powder, cumin, and cinnamon – and continue cooking for several more minutes.
3. Add the canned goods. Add the diced tomatoes, the three types of beans, the pumpkin puree, and the broth. Stir well, and then turn the heat up to a boil. Once the chili starts to boil, turn it down to a rolling simmer. Continue cooking until the sweet potatoes are fork tender.
4. Serve. Serve the pumpkin chili with all the toppings! Try some avocado slices, sour cream, shredded cheese, and cilantro. Do you like a crunch in your chili? Use any kind of crackers or chips.
Other delicious soups for you to enjoy:
3 Bean Pumpkin Chili
- 1 Tablespoon olive oil
- 1 medium yellow onion – diced
- 1 medium red bell pepper – diced
- 1 medium yellow bell pepper – diced
- 2 medium jalapeno peppers – diced (seeds removed or leave some for spiciness)
- 4 cups sweet potatoes – peeled and diced
- 3 garlic cloves – minced
- kosher salt and freshly ground black pepper – to taste
- 3 Tablespoons chili powder
- 2 Tablespoons cumin
- 1 teaspoon cinnamon
- 30 oz. fire-roasted diced tomatoes
- 15 oz. cannellini beans
- 15 oz. black beans – drained and rinsed
- 15 oz. pinto beans – drained and rinsed
- 15 oz. pumpkin puree
- 2-3 cups chicken broth – or vegetable broth
- avocado slices, sour cream, shredded cheese, cilantro – for serving
- In a large stock pot, heat over medium-high heat. Add olive oil and the diced onions, peppers, and sweet potatoes. Stir and cook for 6-7 minutes, or until veggies start to soften. Then add the garlic and seasonings – the salt, pepper, chili powder, cumin, and cinnamon. Stir well, and continue cooking for a few minutes. (It will look like a lot of seasoning, but it's perfect for this chili.)
- Add the canned goods – the diced tomatoes, cannellini beans, black beans, pinto beans, and pumpkin puree. Then add two cups of broth, and stir well to combine. Turn heat up to get soup boiling, and then turn down slightly to a rolling simmer. Cook until the sweet potatoes are fork tender, approximately 25 minutes or so.
- Serve chili with avocado slices, sour cream, shredded cheese, and chopped cilantro. Enjoy!