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Healthy Smoky Pumpkin Chili with Easy Black Beans

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A velvety, smoky chili made with pumpkin puree and black beans that’s healthy, hearty, and perfect for a cozy night in. This easy recipe comes together in about 40 minutes and is packed with fiber and flavor.

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 large yellow onion, diced (about 1.5 cups)
  • 4 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 jalapeño, seeded and minced (optional)
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano (preferably Mexican oregano)
  • 1/2 teaspoon cayenne pepper
  • Salt and black pepper, to taste
  • 1 can (15 oz) pumpkin puree (100% pure pumpkin)
  • 2 cans (15 oz each) black beans, drained and rinsed
  • 1 can (14.5 oz) fire-roasted diced tomatoes
  • 1 can (14.5 oz) crushed tomatoes
  • 2 cups vegetable broth (or chicken broth)
  • 1 tablespoon maple syrup or brown sugar (optional)
  • Fresh cilantro, chopped (for garnish)
  • Avocado, diced (for garnish)
  • Lime wedges (for garnish)
  • Sour cream or Greek yogurt (for garnish)
  • Shredded cheddar cheese (for garnish)

Instructions

  1. Prep your ingredients first: dice the onion, bell pepper, and jalapeño; mince the garlic; rinse and drain the black beans; measure out your spices.
  2. Heat the olive oil in a Dutch oven over medium heat. Add the diced onion and cook for 5-7 minutes, stirring occasionally, until soft and translucent.
  3. Add the bell pepper and jalapeño (if using) and cook for another 3-4 minutes until softened.
  4. Stir in the minced garlic and cook for 30 seconds until fragrant.
  5. Add the spice blend: chili powder, cumin, smoked paprika, oregano, and cayenne. Stir constantly for about 1 minute until toasted and fragrant.
  6. Pour in the pumpkin puree, fire-roasted diced tomatoes (with their juices), crushed tomatoes, and vegetable broth. Stir until well combined.
  7. Add the rinsed black beans and stir gently. If using, add the maple syrup or brown sugar.
  8. Bring the chili to a boil, then reduce heat to low and let it simmer, uncovered, for 25-30 minutes, stirring occasionally.
  9. Taste and adjust seasoning with salt and pepper. If needed, add more smoked paprika or a splash of broth.
  10. Serve hot with desired toppings: Greek yogurt, diced avocado, cilantro, lime juice, sour cream, or shredded cheddar cheese.

Notes

Toast your spices in oil for maximum flavor. Don’t skip the maple syrup—it balances acidity. Chili tastes even better the next day. For a meatier version, brown 1 pound of ground turkey or beef with the onions. For extra heat, add a chopped chipotle pepper in adobo sauce. To thicken, simmer longer or mash some beans against the pot. Store in the refrigerator for up to 5 days or freeze for up to 3 months.

Nutrition

Keywords: pumpkin chili, black bean chili, healthy chili, smoky chili, vegetarian chili, vegan chili, easy chili recipe

Find it online: https://lolaspoon.com/healthy-smoky-pumpkin-chili-with-easy-black-beans/