Economical canned pumpkin, tomatoes, and beans combine to make a creamy base for this Caribbean-inspired chili. Cost per serving: $4.
Gluten Free, Veggie
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Ingredients
- 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
Instructions
- 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.
- 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.
- Serve chili hot, topped with pumpkin seeds, cilantro, avocado and sour cream or yogurt.
Notes
PER SERVING: 378 cal, 13g fat (6g mono, 4g poly, 3g sat), 4mg chol, 18g protein, 50g carb, 18g fiber, 87mg sodium
