Vegan Three Bean Pumpkin Chili

• nutrition focus

  What does this food offer in terms of nutrients and physical nourishment?

  Protein (beans, sour cream, cheese)

  Carbohydrates (beans, pumpkin, potato, onions)

  Fat (olive oil, cheese, sour cream)

  Fiber (beans, pumpkin, veggies)

  Other (pumpkin is a great source of vitamin A and antioxidants)

• satisfaction factor

  What does this food offer in terms of mental satisfaction through flavor, texture, and experience?

  Chunky

  Warm/cozy

  Tender

  Rich

  Tangy

  Sweet

  Spicy/smokey

One of my favorite things about chili is how hearty and satisfying it despite being so inexpensive it is to make. Made with mostly pantry staples and easily accessible, long-lasting produce, chili can be a great back up meal for when the budget gets tight or you’ve run out of things to make. I like to keep a few cans of beans and tomatoes on hand for this reason. Additionally, the humble potato and onion can stay fresh for weeks when kept in a dry, dark place. This recipe makes 6-8 servings so it’s perfect for a fall or winter meal prep!

Chili is also incredible versatile. We don’t just have to eat it from a bowl and call it a day! It can be paired with pasta or mac and cheese for a comforting chili mac dinner. Or served with a side salad for a balanced and satisfying lunch. You can top it with sour cream, cilantro, and avocado to make it a Mexican-inspired bowl, or pair it with a slice of buttered cornbread for a classic combination. If you’re a meat eater, you can easily add 1/2 a pound of ground beef, turkey, or chicken to add extra flavor and nutrients, plus a few extra servings!

What I especially love about chili is that it’s a great opportunity to get a variety of plant foods from one place. The base of vegetarian chilis can be beans and lentils while peppers, tomatoes, onions, greens, carrots, cauliflower and even greens can add texture and nourishment without changing the overall flavor too much.

In this recipe, pumpkin purée adds creaminess and just a hint of flavor, plus vitamin A and fiber. You can use whatever beans you have available to you but my favorites for chili are black, pinto, and butter beans (these are large and extra creamy). Because my grocery store no longer carries butter beans (the nerve!), I opted for another white bean instead, navy beans. Feel free to adjust the spices based on preference, too. If you like a bit of heat to your chili, you may want to add more red pepper flakes or a splash of hot sauce!

Allergens: No major allergens

Servings: 6-8

Prep time: 10 minutes

Cook time: 2 hours

Total time: 2 hours 10 minutes

Ingredients:

1 28 oz can crushed tomatoes (I like Muir Glen’s fire roasted crushed tomatoes)

1 15 oz can pinto beans, drained and rinsed

1 15 oz can navy beans, drained and rinsed

1 15 oz black beans, drained and rinsed

1 cup pumpkin purée 

1 potato, diced into 1/2 inch cubes

1 onion, diced

2 tbsp water or veggie broth

2 tsp olive oil

1 1/2 tsp chili powder

1 tsp cumin powder

1/4-1/2 tsp red pepper flakes (to taste)

1/4 tsp cinnamon 

1/4 tsp salt

2 cloves garlic, minced or 1/4 tsp garlic granules 

Directions:

1. In a large stock pot (8 quart), heat olive oil over medium heat.

2. Add onions, salt, and spices. Cook until they begin turning translucent (about 10 minutes).

3. Add potatoes and water/broth. Cover and cook for another 15-20 minutes or until potatoes begin to tenderize (You should be able to poke through them with a fork with slight resistance and they should still be fully intact).

4. Add remaining ingredients to pot and bring to a slow boil.

5. Reduce to simmer, cover. Cook for ~90 minutes, stirring occasionally.

6. The chili is finished when the liquids thicken, the beans start to burst, and the potatoes are fully tenderized. Serve warm with cornbread, sour cream or plain greek yogurt topping, fresh chopped chives, or avocado.

---

Hey, I think you’ll be into these: