How to Make the Perfect Pumpkin and Black Bean Chili
American · Medium · 50 min · 6 servings
This hearty pumpkin and black bean chili combines smoky spices with the natural sweetness of pumpkin for a truly satisfying meal. It is a protein-packed dish that works perfectly for meal prep throughout the week.
Why this recipe works
This Pumpkin and Black Bean Chili recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 50 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 285 calories with 14g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1 can pumpkin puree 15 oz
- 2 cans black beans drained and rinsed
- 1 can diced tomatoes 14 oz
- 1 medium red bell pepper diced
- 2 tbsp chili powder
- 1 medium yellow onion diced
Step by step instructions
Step 1: Saute Vegetables
Heat a large pot over medium heat with a drizzle of oil. Add the diced onion and red bell pepper and cook for 6 to 8 minutes until softened.
Step 2: Add Spices
Stir in the chili powder and cook for 1 minute to bloom the spices, which deepens the overall flavor of the chili.
Step 3: Combine All Ingredients
Add the pumpkin puree, diced tomatoes, and black beans to the pot. Stir everything together and bring to a boil.
Step 4: Simmer and Serve
Reduce heat to low and simmer uncovered for 25 minutes, stirring occasionally, until the chili thickens to your desired consistency.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- black beans → kidney beans or pinto beans work equally well
- chili powder → chipotle powder for a smokier and spicier kick
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Not blooming the spices in oil which leads to a flat and underdeveloped flavor
- Adding too much liquid early on which prevents the chili from thickening properly
Nutrition facts
Per serving: 285 calories, 14g protein, 38g carbs, 6g fat, 12g fiber.
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