Delicious Living Blog

Celebrate Fall with this healthy pumpkin chili

A savory, warming pumpkin stew for Autumnal feasts.

Can you feel it? The cold breeze prompting you to grab a jacket. The golden edge of a maple leaf starting to turn. And of course, the piles of orange-tinged seasonal products on grocery store shelves.

Autumn is officially here, and with it, a flood of pumpkin-flavored and pumpkin-containing chips, pancakes, chai concentrate, Pop Tarts, granola bars, cereal… basically you name any food or beverage category and there is a pumpkin-containing counterpart.

I’m all for pumpkin products. But in this season of gourd-love, let’s not forget to embrace cooking with pumpkin. Bright orange, this fall vegetable is packed with beta-carotene, a precursor to vitamin A, potassium, riboflavin and vitamin C. It’s low-cal, too. One cup of mashed pumpkin sets you back just 50 calories.

So when the spice mavens at Urban Accents sent along a recipe for pumpkin chili, I had to share it. Savory with just a hint of spicy sweetness, this recipe is perfect for chili cook-offs or game-day fare of all ilk. Ditch the sweet, and instead coax out pumpkin’s savory notes with this flavorful stew.


2 tbsp olive oil

1 large onion, chopped

1 green pepper, chopped

1 red pepper, chopped

1 jalapeno, seeded and finely chopped

2 garlic cloves, minced

1 lb ground turkey or beef

1 (1 oz) package chili seasoning (such as Urban Accents Savory Pumpkin Spice Chili Starter Seasoning)

1 (14.5 oz) can diced tomatoes

1 (15 oz) can pumpkin puree

1 cup water

1 (15 oz) can Great Northern beans, drained & rinsed

(optional) Cubed avocado, chopped cilantro & corn bread, for garnish


Makes 8 1-cup servings

1) In a stock pot over medium-high heat, add olive oil, onion, peppers, jalapeno and garlic; cook until tender.
2) Remove half of the vegetables from the pot and set aside in a small bowl.
3) Add the ground turkey or beef, cooking until browned. Stir in the chili seasoning.
4) Add the diced tomatoes, pumpkin puree and water to the pot; stir until combined. Bring to a boil and reduce heat to a simmer.
5) Add beans and the reserved vegetables; stir, and cover and cook on a simmer for 30 minutes.
6) If the stew is too thick, add additional water; season with salt & pepper to taste. Garnish with cubed avocado, cilantro and corn bread.


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