Fiber-rich Pumpkin Chili

Oops, I forgot to take a photograph!

This is a go-to recipe of mine each fall when so many of us are freaking out about any and everything pumpkin. Use what you have in the house, if you don’t have bell peppers or carrots, go without them. The heartiness of the beans and seasonings that are happening make it really good chili. The chocolate and cinnamon adds a bit more depth to the dish, but can be optional too.

2 tablespoons extra virgin olive oil or ghee
1 yellow onion, chopped
1 green or red bell pepper, chopped
2 large carrots, diced
2 cloves garlic, finely chopped
1 BPA-free can diced tomatoes, with their liquid
1 BPA-free can organic pumpkin purée
1 cup water (even better, your choice of broth or bone broth)
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon cinnamon
1/2 teaspoon sea salt
Ground black pepper, to taste
1 can kidney beans, rinsed and drained
1 can garbanzo (chick peas), rinsed and drained
1 can adzuki beans, rinsed and drained (optional but add so much nutrition!)
Optional: 1 teaspoon cacao powder (or teaspoon of high quality dark chocolate grated)


Heat oil in a large pot over medium high heat. Add onion, bell pepper, carrots, and garlic and cook, stirring frequently, until tender, about 5 minutes. Add tomatoes, pumpkin, water (or broth), chili powder, cumin, cinnamon, cacao powder (or grated chocolate), sea salt and pepper and bring to a boil. Reduce heat to medium low and add beans.

Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve. Although, I prefer making this and actually eating the next day. The flavors have some time to marinate and it makes the dish that much better.

I like to serve this with a little quinoa, so I cook some while the chili is simmering and just add a few tablespoons into the bowl I’m about to eat. Feel free to crumble tempeh into this while it simmers for a heartier meal or stir in some organic ground meat.

*Adzuki beans are rich in nutrients, such as fiber, protein and manganese. They are linked to several health benefits, including weight loss, improved digestion and a lower risk of type 2 diabetes and heart disease.

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