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    Home » Recipes » Vegan Recipes

    Pumpkin Chili with White Beans

    Published: Oct 28, 2020 · Modified: May 12, 2023 by Dianne · This post may contain affiliate links

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    Pumpkin Chili with White Beans is coziness in a bowl. Made with canned pumpkin, cannellini beans, diced tomatoes, and red bell pepper, it makes for a hearty lunch or a warming dinner. This super easy recipe is vegan and gluten-free.

    close up of bowl of chili with avocados and pepper

    Pumpkin Chili

    Pumpkin, pumpkin, pumpkin. Sometime in the past few years, pumpkin fever gripped the U.S. It starts to make an appearance on grocery store store shelves in August, in the form of cookies, sauces, dips, and, yes, lattes. 

    While I won't go out of my way to get the latest and greatest pumpkin product, I do enjoy a little pumpkin here and there. I like to have a few cans of puree on hand, in case a craving hits. 

    two bowls of chili overhead

    Pumpkins are packed with vitamins and minerals, so I'm okay with pumpkin craze. It also contains L-triptophan, which is known for alleviating depression and triggering feelings well-being, making them the perfect food to fight the blues that start to set in once Daylight Saving Time ends.

    close up of bowl of chili

    This chili contains a big dose of pumpkin, but you wouldn’t know it unless you saw the chef in action — or you made it yourself – as pumpkin doesn't have much flavor. (Sorry for the spoiler, but the "pumpkin flavor" everyone knows and loves  usually comes from cinnamon, nutmeg, and allspice.) I usually use tomato sauce as a base when making chili, but in this recipe I used pumpkin to give the dish a fall feel, and to give it a little nutrition boost.

    vegetable stock, white beans, onion, diced tomatoes, onion, garlic, pepper, pumpkin

    How to Make Pumpkin Chili with White Beans

    This recipe is super easy to make!

    • First you sauté the onion in the oil for 5 minutes.
    • Then you add the pepper and garlic and cook if for 5 more minutes.
    • Next you add the pumpkin, diced tomatoes, vegetable stock, beans, and spices. You bring the mixture to a boil and then reduce the heat and allow it to simmer for about half an hour.
    • Your chili is done! Serve it topped with sliced scallions and chopped avocado.

    When you're buying canned pumpkin, make sure you purchase pumpkin puree, not pumpkin pie filling. 

    making chili collage

    How to Customize your Chili 

    It's easy to make this recipe your own!

    • You can add more vegetables to give it a little oomph. Try adding diced butternut squash or sweet potatoes. You can also add carrots and more bell peppers.
    • If you like spicy foods, you can add a little cayenne or red pepper flakes.
    • You can use red kidney beans, black beans, or pinto beans instead of white beans.
    • If pumpkin puree isn't available, you can use sweet potato puree or butternut squash puree instead.
    pumpkin chili in pot

    Pumpkin White Bean Chili is perfect for dinner with a side salad or some roasted brussels sprouts. It also makes a deliciously filling lunch. It comes together super quickly, so it's a great meal for busy days. It can also be made in advance and frozen. Just defrost it and reheat it when you're ready to eat.

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    Pumpkin Chili with White Beans

    Dianne
    Pumpkin Chili with White Beans is coziness in a bowl. Made with canned pumpkin, cannellini beans, diced tomatoes, and red bell pepper, it makes for a hearty lunch or a warming dinner. 
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 40 minutes mins
    Course Main Course
    Cuisine American
    Servings 4 servings
    Calories 385 kcal

    Ingredients
      

    • 1 teaspoon neutral-flavored oil
    • 1 medium yellow onion diced
    • 1 red bell pepper diced
    • 3 cloves garlic minced
    • 2 15-ounce cans cannellini beans drained and rinsed (or navy or white northern beans)
    • 1 15-ounce can pumpkin puree (not pumpkin pie mix)
    • 1 15-ounce can diced tomatoes (or about 2 cups fresh diced tomatoes)
    • 2 cups vegetable stock
    • 1 tablespoon chili powder
    • 1 teaspoon dried oregano
    • 1 teaspoon cumin
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • ½ teaspoon sea salt
    • 2 scallions thinly sliced
    • 1 avocado diced

    Instructions
     

    • Heat the oil in a large pot over medium high heat. Add the onion and cook until the edges begin to brown, about 5 minutes. Add the garlic and bell pepper and cook for about 5 more minutes, until the vegetables have softened.
    • Add the beans, pumpkin, tomatoes, stock, and spices to the pot. Mix everything together and bring to a boil, then reduce the heat to medium. Let simmer for about half an hour.
    • Serve hot garnished with scallions and avocado. Enjoy!
    Calories: 385kcal
    Tried this recipe?Tag @diannewenz on Instagram!
    two bowls of chili square

    More Chili Recipes You Might Enjoy Include:

    • White Chili
    • Three Bean Chili 
    • Chili Roasted Pumpkin Nachos
    • Chili Lime Roasted Chickpeas

    More Pumpkin Recipes You Might Enjoy Include:

    • Pumpkin Curry
    • Curried Pumpkin Peanut Soup
    • Creamy Pumpkin Pasta Carbonara
    • Pumpkin Baked Ziti
    « Spinach Mushroom Lasagna (Vegan)
    Vegan Green Bean Casserole »

    About Dianne

    Dianne Wenz is a Certified Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, and Plant-Based Chef, as well as the author of Truly Healthy Vegan Cookbook.

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    Comments

    1. vegetarianmamma (Cindy)

      November 08, 2014 at 6:12 pm

      Thanks for linking up at our Gluten Free Fridays Party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂 I can't wait to see what you share next time!
      -Cindy

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    Hi! I'm Dianne Wenz, a Board-Certified Health Vegan Health and Lifestyle Coach. I empower my clients to build new habits so they can reach their healthy living goals. I love to show others how easy it is to live a vegan lifestyle as well as how to cook deliciously easy plant-based meals. Contact me today to learn more and to schedule a complimentary breakthrough session!

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