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Pumpkin Chili

Updated: Nov 5, 2020

This Pumpkin Chili also makes a great cozy, date night recipe! The best part?  It's SO good and only 96 calories per serving. The following recipe makes 8 servings, 1.5 cups each!


  • 1 tsp olive oil

  • 1 medium onion, chopped

  • 1 medium red bell pepper, chopped

  • 1 medium carrot, sliced

  • 2 cloves garlic, finely chopped

  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

  • 1 Tbsp chili powder

  • ½ tsp ground cumin

  • 2 cups low-sodium organic vegetable broth

  • 1 (14.5 oz) can diced tomatoes

  • 1 (15-oz) can kidney beans, drained, rinsed

  • ½ cup pure pumpkin puree

  • 4 cups cubed raw pumpkin (½-inch cubes)

  • 8 Tbsp nonfat plain Greek yogurt (optional)

  • 2 Tbsp chopped fresh Italian parsley (for garnish; optional)


1. Heat oil in large saucepan over medium-high heat.

2. Add onion, bell pepper, and carrot; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute.

4. Season with salt and pepper if desired.

5. Add chili powder, cumin, broth, tomatoes, beans, and pumpkin; cook, stirring occasionally, for 15 to 20 minutes.

6. Add pumpkin; cook, stirring occasionally, for 10 to 15 minutes or until pumpkin is soft.

Top each serving with 1 Tbsp. yogurt and a sprinkle of parsley if desired.


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