Ingredients
- 1 tbsp olive oil
- 1 medium onion 150 g, diced
- 1 red bell pepper 150 g, diced
- 3 garlic cloves 9 g, minced
- 2 tbsp mild chili powder blend American-style seasoning blend, not pure hot chile
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 250 g peeled cooking pumpkin about 2 cups, cut into 1/2-inch cubes
- 15 oz plain pumpkin purée 425 g; not pumpkin pie filling
- 28 oz no-salt-added diced tomatoes 794 g, with juices
- 1 can black beans 15 oz can, drained and rinsed; about 255 g drained
- 1 can kidney beans 15 oz can, drained and rinsed; about 255 g drained
- 2 cups low-sodium vegetable stock 480 ml, plus a splash if needed
- 1/2 tsp fine salt about 3 g; adjust to your stock
- 1/4 tsp black pepper
- 1 tbsp fresh lime juice
- cilantro optional garnish
Equipment
- 1 Large heavy pot at least 5-quart capacity
- 1 Knife and cutting board
- 1 Wooden spoon
Instructions
- Heat the oil in a large heavy pot over medium heat. Add onion and bell pepper; cook 7–8 minutes, stirring, until beginning to soften. Add garlic, chili powder, cumin and smoked paprika; stir for 30–60 seconds without scorching.
- Add the diced pumpkin, pumpkin purée, tomatoes with juices, drained beans, stock, salt and pepper. Stir thoroughly, scraping the bottom, and bring to a gentle simmer.
- Reduce heat and simmer partially covered for 30–35 minutes, stirring along the bottom every few minutes, until the pumpkin cubes and pepper are completely tender. Add a splash of water if too thick; simmer uncovered briefly if too loose.
- Stir in lime juice. Taste before adding more salt or heat. Divide into six equal portions and garnish with cilantro if desired. Refrigerate leftovers promptly in shallow containers and use within 3–4 days. Reheat to 165°F throughout.
Nutrition
Calories: 240kcalCarbohydrates: 42gProtein: 10gFat: 4gSaturated Fat: 0.6gSodium: 430mgFiber: 12gSugar: 11g
Video
Notes
Nutrition is an approximate ingredient-sum calculation divided into six equal portions, not laboratory analysis. Assumptions: 255 g each cooked/drained black and kidney beans, 425 g plain canned pumpkin (Libby’s panel: 45 kcal/122 g), 250 g raw pumpkin, 794 g no-salt-added tomatoes, 150 g each onion and pepper, 9 g garlic, 13.5 g oil, measured spices, 480 ml low-sodium stock and 3 g salt. Approximate pot energy: beans 660 kcal, purée 157, pumpkin 65, tomatoes 160, onion/pepper 107, oil 119, garlic/spices/lime/stock about 170; total roughly 1440 kcal. Sodium assumes rinsed beans and low-sodium stock; labels vary substantially. Optional toppings and bread excluded. Illustrative cost: oil US$0.20, onion US$0.60, pepper US$0.90, garlic US$0.15, spices US$0.55, diced pumpkin US$1, purée US$2, tomatoes US$1.80, beans US$2, stock US$0.70, lime US$0.20. Video credit: Sally’s Baking Recipes, Vegetarian Pumpkin Chili. It demonstrates a related pumpkin-and-bean chili, not this exact formulation; follow this card’s amounts and tender-cube cue.