Black Bean and Pumpkin Chili with Toasted Pepitas
Servings
6people
Servings
6people
Ingredients
  • 1tablespoon olive oil
  • 1small yellow onionchopped
  • 4cloves garlicchopped
  • 2teaspoons ground cumin
  • 1 15-ounce can diced tomatoesin juice
  • 1cup low-sodium vegetable broth
  • 115-ounce can pumpkin puree
  • 1teaspoon chili powderor to taste
  • 1small chipotle chile en adobo (from a can)seeds removed, finely minced
  • 1teaspoon dried oregano
  • 215-ounce cans low-sodium black beansrinsed and drained
  • 1/2 cup pumpkin seeds
  • 1/4cup chopped fresh cilantro leaves
  • 1avocado cubed
  • 6tablespoons low-fat sour cream or plain Greek yogurt
Instructions
  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.
Recipe Notes
Nutrition Facts
Black Bean and Pumpkin Chili with Toasted Pepitas
Amount Per Serving
Calories 378 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 4mg 1%
Sodium 87mg 4%
Total Carbohydrates 50g 17%
Dietary Fiber 18g 72%
Protein 18g 36%
* Percent Daily Values are based on a 2000 calorie diet.

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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