Description

This Pumpkin-Infused Chili con Carne blends the bold, smoky flavors of traditional chili with the smooth richness of pumpkin puree. Hearty, comforting, and full of nutrients, it’s the perfect one-pot meal for cool nights or cozy gatherings.

Ingredients

1 lb ground beef or turkey (lean, for a lighter option)

1 tbsp olive oil

1 medium onion, chopped

3 cloves garlic, minced

1 red bell pepper, chopped

1 (14.5 oz) can diced tomatoes

1 cup canned pumpkin puree

1 (15 oz) can kidney beans, drained and rinsed

1 (15 oz) can black beans, drained and rinsed

1 cup low-sodium chicken or vegetable broth

2 tbsp chili powder

1 tbsp ground cumin

1 tsp paprika

1 tsp oregano

¼ tsp cayenne pepper (optional)

Salt and black pepper, to taste

¼ cup fresh cilantro, chopped (for garnish)

1 avocado, cubed (optional, for topping)

Lime wedges (optional, for serving)

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Instructions

Prepare ingredients: Chop onion, bell pepper, and garlic. Drain and rinse the beans.
Cook the meat: Heat olive oil in a large pot or Dutch oven over medium-high heat. Add ground beef or turkey and cook until browned, 5–7 minutes. Drain excess fat if necessary.
Sauté vegetables: Add onion and cook 3–4 minutes until translucent. Stir in garlic and red bell pepper and cook 2–3 more minutes until softened.
Add spices: Stir in chili powder, cumin, paprika, oregano, cayenne (if using), salt, and pepper. Cook 1 minute to release aroma.
Combine liquids: Add diced tomatoes with juices, broth, and pumpkin puree. Stir well to combine.
Add beans: Mix in the kidney and black beans until evenly distributed.
Simmer: Bring to a boil, then reduce heat to low. Cover and simmer for 25–30 minutes, stirring occasionally, until thick and flavorful.
Adjust seasoning: Taste and add more salt, pepper, or spice as needed.
Serve: Ladle into bowls, garnish with cilantro, avocado, and lime wedges if desired.

Notes

Use fresh roasted pumpkin for a homemade touch—just mash before adding.

To make vegetarian, replace meat with extra beans or lentils and use vegetable broth.

Add chipotle in adobo or smoked paprika for smoky depth.

Simmer uncovered longer for thicker chili or mash some beans to thicken naturally.

Great served with cornbread, rice, or tortilla chips.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Main Course
Method: Simmered
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 365
Sugar: 7 g
Sodium: 580 mg
Fat: 14 g
Saturated Fat: 4 g
Unsaturated Fat: 9 g
Trans Fat: 0 g
Carbohydrates: 36 g
Fiber: 10 g
Protein: 27 g
Cholesterol: 60 mg