Description

This rich and comforting pumpkin chili recipe combines the savory flavors of traditional chili with the subtle sweetness of pumpkin puree. It’s a hearty one-pot meal perfect for cool evenings.

Ingredients

Scale

1 tablespoon olive oil
1 pound ground spicy Italian sausage
1 onion, chopped
1 red bell pepper, chopped
3 garlic cloves, chopped
2 teaspoons ground cumin
1½ tablespoons chili powder
1 teaspoon kosher salt, plus more to taste
¾ teaspoon ground black pepper, plus more to taste
½ teaspoon ground cinnamon
2 (15-oz) cans fire-roasted tomatoes (not drained)
1 (15-oz) can kidney beans, drained and rinsed
1 (15-oz) can black beans, drained and rinsed
1 (15-oz) can pumpkin puree
2½ cups chicken broth
Optional Garnishes: roasted pumpkin seeds, sour cream, shredded sharp cheddar cheese, avocado

Instructions

Heat olive oil in a large Dutch oven or heavy pot over medium heat.
Add Italian sausage and cook for 8 to 10 minutes, breaking it into pieces, until browned. Remove sausage with a slotted spoon and set aside.
Add chopped onion and red bell pepper to the same pot. Cook for 10 to 12 minutes until softened.
Stir in garlic, cumin, chili powder, salt, black pepper, and cinnamon. Cook for 30 seconds until fragrant.
Add fire-roasted tomatoes, kidney beans, black beans, pumpkin puree, chicken broth, and browned sausage. Stir to combine.
Bring the mixture to a boil, then reduce heat to medium-low, cover, and simmer for 20 minutes, stirring occasionally.
Taste and adjust seasoning. Serve hot with optional garnishes.

Notes

For a vegetarian or vegan version, omit sausage and use vegetable broth. Add lentils or plant-based ground substitute.
To make it leaner, use ground turkey or chicken instead of sausage.
Add diced sweet potatoes or corn for extra texture.
Stir in heavy cream or coconut milk for a creamier finish.
Increase heat with chipotle peppers in adobo or cayenne pepper.
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.
Reheat gently on the stovetop or in the microwave. Add broth or water if too thick.
Freeze portions for up to 3 months. Thaw in the fridge overnight before reheating.
If not using fire-roasted tomatoes, regular diced tomatoes (undrained) can be used.
To reduce sodium, use low-sodium broth and rinse beans thoroughly.
Fresh pumpkin can be used, but may require longer cooking to reduce moisture.
This pumpkin chili can be made in a slow cooker after browning sausage and sautéing vegetables and spices. Cook on low for 4-6 hours or high for 2-3 hours.
The pumpkin flavor is subtle and complements the other ingredients, adding creaminess and a hint of sweetness.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Chili
Method: One-Pot
Cuisine: American

Nutrition

Serving Size: Approximately 1.5 cups
Calories: Approx. 450-550 (will vary based on sausage and garnishes)
Sugar: Approx. 8-12g
Sodium: Approx. 800-1200mg (will vary based on broth and added salt)
Fat: Approx. 20-30g
Saturated Fat: Approx. 7-10g
Unsaturated Fat: Approx. 13-20g
Trans Fat: 0g
Carbohydrates: Approx. 30-40g
Fiber: Approx. 8-12g
Protein: Approx. 25-35g
Cholesterol: Approx. 80-100mg

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