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.
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.
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.
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.
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.
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 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.
Pumpkin Chili with White Beans
- 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
- 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!
More Chili Recipes You Might Enjoy Include:
More Pumpkin Recipes You Might Enjoy Include: