Delicious Living
  • 1 tablespoon olive oil
  • 1 small yellow onion (chopped)
  • 4 cloves garlic (chopped)
  • 2 teaspoons ground cumin
  • 1 15-ounce can diced tomatoes (in juice)
  • 1 cup low-sodium vegetable broth
  • 1 15-ounce can pumpkin puree
  • 1 teaspoon chili powder (or to taste)
  • 1 small chipotle chile en adobo (from a can) (seeds removed, finely minced )
  • 1 teaspoon dried oregano
  • 2 15-ounce cans low-sodium black beans (rinsed and drained)
  • 1/2 cup pumpkin seeds
  • 1/4 cup chopped fresh cilantro leaves
  • 1 avocado cubed
  • 6 tablespoons low-fat sour cream or plain Greek yogurt

Black Bean and Pumpkin Chili with Toasted Pepitas

Lisa Turner | Delicious Living
  • Serves: 6 people
  • Calories per serving: 378

Economical canned pumpkin, tomatoes, and beans combine to make a creamy base for this Caribbean-inspired chili. Cost per serving: $4.

Gluten Free, Veggie


  1. Heat oil in a medium saucepan over medium heat and sauté onion until lightly browned, 6–10 minutes. Add garlic and cumin; cook for 30 seconds, stirring. Stir in tomatoes with juices, broth, andpumpkin; mix until smooth. Add chili powder, chipotle, oregano, and beans. Bring to a boil, reduce heat, and simmer, partly covered, for 15–18 minutes, until beans are soft and chili is thickened. Season with salt and pepper.
  2. While chili cooks, heat a small skillet over medium-low and toast pumpkin seeds until they begin to brown and pop, 3–5 minutes, shaking pan frequently.
  3. Serve chili hot, topped with pumpkin seeds, cilantro, avocado and sour cream or yogurt.

PER SERVING: 378 cal, 13g fat (6g mono, 4g poly, 3g sat), 4mg chol, 18g protein, 50g carb, 18g fiber, 87mg sodium


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